Carb Cycling...what is it good for?!

Every heard of carb cycling? Nope...it's not a spinning class designed to burn up all your carbs. It's a pattern of eating more carbohydrates (grains, fruit, starchy veggies) on some days and eating less of those foods on other days.

Why would you do that? Well, carb cycling has been shown to have the following benefits:

1. Preserves muscle 
2. Helps with muscle recovery
3. Reduces body fat
4. Helps metabolism stay high
5. Allows flexibility and encourages consuming a variety of foods
6. Can prevent hormonal imbalances
7. Lessens hunger
8. Increases energy

And how does it do all that? So....the body loves carbs (so does my mouth and tummy). When we eat carbohydrates, they are stored in the body as glucose which is what our systems use as energy first. When we deplete those glucose levels by limiting our carb intake, our body turns to stored fat in our body for energy. Whoop!

Try it with my in the newest E.H. Fitness 21 Day Wellness Challenge. It begins Monday, February 20! 

2021 Carb Cycle into Summer: 21 Day Challenge

Summer is fast approaching! If you're not ready for all that summer entails, let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, April 19 and ending Sunday, May 9. 

The challenge is all within a private Facebook group so that you can participate during the day at your own pace and with your own schedule...and it's all just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out. 
• 21 days of quickie workout options...including FB LIVE workout demos (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements, pill or powders being sold here-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, April 19. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Detox from 2020 in 21 Days and Feel Your Best in 2021!

2020 was quite a year and if you're feeling ready to move on (or race to) 2021, you're not alone. If you're feeling like stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, not just from the season but from the last 9 months or so, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! AND, I'm right there with you... I know I am feeling too full and sluggish and ready for a health reset! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but three of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

There is hope!

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The 2020 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 4 and ends Sunday, January 24.

This NEW Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. 

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule PLUS one LIVE virtual workout per week.
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $29 payable via PayPal* or Venmo (erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*as soon as you pay, you will be added to the private Facebook group! :)

Holiday Hustle 21-Day Wellness Challenge

The holiday season is upon us...and if you don't believe me...walk into ANY store...it's insanity. But WE don't have to be insane during the holidays...especially not about our health. If you're nervous about having enough energy to shop, party, hang with family friends and whatever else you do during this season, I've got you covered. Plus, it will help you keep on track with your wellness goals...and even enjoy all the yummy drinks and food along the way. 

So if you're interested in having more energy and getting stronger while eating real food that is simple, supported and without any supplements, classes, etc. read on, friend. 

If you are ready to take steps to improve metabolism, fit better into your clothes (yes, even between Thanksgiving and Christmas), have more energy and approach food as it is meant to be-for energetic life, then join me in a 21-day wellness challenge.

The challenge begins Monday, December 2nd and ends Sunday, December 22nd and is just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out and at holiday parties
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: right after Thanksgiving... Monday, December 2. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo (Erin-Heide) :)  

Grilled romaine...it’s a thing...

Last night we grilled burgers...and with a good burger, comes all the toppings ...including a leaf of crisp romaine. Normally I would make the rest of the romaine heart into a salad (or, let’s be honest, it would wilt and get slimy in my fridge), but a sweet client of mine had just told me she grills romaine bearts.

 So I tried it. And I LOVED it!

It was so easy, simple and delicious!

Simple Grilled Romaine

What you need:

• Heart of romaine
• Oil of choice (I used avocado oil...I’m obsessed)
• Salt and pepper
• Toppings if you want (bacon, cheese, dressing)

What you do: 

1. Slice romaine heart in half lengthwise
2. Drizzle with oil on both sides
3. Salt and pepper
4. Grill for 3 minutes each side
5. Too with any toppings you’d like...totally optional...it’s amazing plain! 

Enjoy! 

Clean and Veggie-filled Chicken Pot Pie Soup

It's FINALLY feeling like fall...which means it's SOUP SEASON! Forget pumpkin spice (well...don't forget it...just move it over a bit) and get warm and fuzzy with this clean, “creamy”, veggie and protein filled soup.

Update: I had tried to make this by just adding the gnocchi at the end and it was super terrible...the gnocchi turned into little slimy balls in the soup...but never fear...I saved it by blending the gnocchi and it turned into a thick, creamy stew that is super reminiscent of a pot pie! 




Chicken Pot Pie Soup

What you need:

• 6 cups chicken bone broth
• 2 cups chicken (I just grabbed some shredded rotisserie chicken from Sprouts)
• 2 carrots peeled and coarsely chopped
• 2 stalks celery, coarsely chopped
• 1 package Trader Joe's Cauliflower Gnocchi (if you don’t have, or don’t like, gnocchi, use potatoes!)
• 1 yellow onion, (you guessed it) coarsely chopped
• Peas (optional)
• 1 TBSP minced garlic
• 1TBSP ghee
• a pinch of parsley
• a pinch of turmeric
• sea salt and to taste

What you do:

1.  Throw everything but the gnocchi in a crockpot and cook for several hours on low.
2. Toss the gnocchi in the microwave until soft.
3. Blend the gnocchi in a blender with a bit of the broth from the soup until super smooth. 
4. Pour  whipped gnocchi in soup and stir.
5. EAT!

Favorite Berry (and veggie and protein) Shake

I know it’s September but it is still in the mid-90s in the Midwest. This strawberry shake is perfectly cool and filling for a snack or meal! 

What you need: 

• 1 cup frozen strawberries
• 2 cups spinach
• 1/2 cup zucchini
• 1/4 small avocado
• 1 cup unsweetened almond milk
• 1/2  serving vanilla protein powder*
• 1/2 serving unflavored collagen *

What you do:

1. Put everything into a blender
2. Blend the junk out of it
3. Drink it! 

* if it’s a meal...do a full serving 😉

E.H. Fitness September 21-Day Wellness Challenge: Carb Cycling

It's almost officially fall...my most favorite time of the year. So let's celebrate with a Wellness Challenge-yay! If you're ready for a way to have more energy, get stronger and eat real food that is simple, supported and without any supplements, I've got one for you. 

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. 

The challenge begins Monday, September 9 and ends Sunday, September 29 and is just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, September 9. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Clean and simple meals for high or low carb days

Carb cycling or just trying to eat cleaner and at home more? I've got you covered with the following list of super clean, super simple meals. Most of them are easy to make ahead or to double, triple or quadruple to freeze for easy and quick access to good REAL food.


Lower carb day favorites:

Tuna on "toast"

Chicken and pesto spaghetti squash

Chicken Soup

30 minute salmon and sides

Eggs on a pile of veggies

Chicken fried cauliflower rice

Burrito Bowl (leave out the beans if on a low carb day)

Perfectly easy pork tenderloin

Chicken Sausage with veggies


                                          Higher carb day favorites:

Super Salad

Breakfast-lunch-dinner-snack casserole

Butternut squash soup (in a blender)

Simple chili (great over a potato-sweet or plain!)

Short ribs with carrots

Quinoa muffins

Autumn quinoa salad

My favorite super fast “fried rice”

This meal is just perfection in my book. It's a way lower carb, way higher veggie version of fried rice with tons of yummy protein and it's so fast and so yummy.I just get this amazing cauliflower fried rice at Trader Joe's, some extra cauliflower rice, broccoli, chicken an egg and coconut aminos (tastes like soy sauce but with health benefits). The chicken is the "hardest" part....but not if you use leftovers from grilling or baking, or, in a pinch, a rotisserie chicken from sprouts (super clean) does the trick.








What you need:

• 1 tsp coconut or avocado oil
• Cauliflower Fried Rice
• Cauliflower Rice
• Broccoli (I'm lazy...or efficient...and get the steam in the bag kind)
• 1 tsp coconut aminos
• 1/4 cup chicken
• 1 egg

What you do:

1. Heat oil in a skillet
2. Add all ingredients except egg and sautee until heated through
3. Push your "fried rice" to the side of the skillet and scramble the egg on the other side
4. Mix everything together 
5. EAT IT!

Fall Wellness Challenge is here!

The summer is wrapping up, school is starting, vacations are winding down and it's the perfect time for a wellness challenge to look and feel your best. This challenge is going to be simple, supported and without any supplements. If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. The challenge begins right after Labor Day on Tuesday, September 4 and ends Sepbember 24 and is just $29 flat*. The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
• Food lists 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Tuesday, September 4. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I will invoice you via PayPal and add you to the group as soon as I get confirmation of payment :) 

Homemade bone broth...what?!

You might be super excited about this post or, like me, the name "bone broth" makes you gag a little. HOWEVER, I'm telling you, this stuff is legit! It helps with stomach problems, skin woes, immunity and joint pain (click here for more bone broth amazingness here). Plus, it's basically the easiest thing I've every done. Okay, maybe not the easiest, but I'll tell you what, it takes me no longer than 2 minutes to prep for this and another 2 minutes to finish it up. Plus, instead of spending $10 for 4 servings of frozen broth, I get like 10 servings of fresh broth for like a $1. I know y'all are super pumped now and ready to pull out your stock pots and crock pots, but let's go over what bone broth really is.

Bone broth is broth (shocker) that's made from bones (no!!) of chickens, turkeys or cows. It differs from normal broth or stock in that you really only need the bones and not meat and it's done over a long period of time. This process makes it so you get all the amazing properties of the bones an connective tissues like collagen and such. Learn lots more about bone broth and it''s amazingness here.

Okay, now that you have bought in, or looking for a less expensive and fresher way to add bone broth into your day, here's the super simple way to do it...and just in time for those turkey bones after Thanksgiving!

What you need:

• stock pot or crockpot
• bones from a chicken, turkey or cow (I just use the bones and whatever is left on them from leftover  rotisserie chicken, turkey, bone-in steak, etc. or you can also beg bones from your local butcher)
• couple stalks of celery, washed 
• couple carrots, washed but not peeled
• 1 white onion, peeled and cut into quarters
• minced or whole garlic cloves (like 4 cloves or tbsp minced)
• 2 tbsp organic, unfiltered, raw apple cider vinegar
• salt to taste
• water

What you do:

1. Dump everything into a crockpot
2. Fill crockpot with water (to the top)
3. Set on low and leave it alone for 24-36 hours
4. Strain (I use cheese cloth) broth into a large bowl and toss everything else
5. Store the broth in the fridge for up to a week or freeze it! (there will most likely be a layer of fat on top...just skim it off after it cools.

So what do you do with it after you make it? Heat it up on the stove and drink a cup (or two) a day. I've been able to stop taking the vitamins I take for my knees and I feel great! Also, you can use it as you would any broth...making soup, using it instead of water for rice or quinoa...get creative!

Enjoy!

Super fast and easy pork tenderloin

This is one of my new go-to meals for my little family or even when we have people over and I don't want to spend a ton of time in the kitchen and more time socializing.

What you need:
2 lb (ish) pork tenderloin (fat trimmed and patted dry with a paper towel)
1 tsp olive oil
1 tsp garlic poweder
1/2 tsp onion powder
1 tsp cumin
1/2 tsp freshly ground pepper
1/4 tsp basil
1/4 tsp oregano
1/4 tsp rosemary
1/4 tsp thyme
cooking spray or extra olive oil for searing

What to do:

1. Pre-heat oven to 400 with a sheet pan covered in foil IN the oven (you want it hot when you put the pork in)
2. Rub the pork with the tsp olive oil
3. Combine all spices in a little bowl and then rub pork with them
4. Heat oil or cooking spray in skillet
5. Sear the tenderloin on all sides for like 1 minute each side
6. Pop the tenderloin in the oven on your pre-heated cooking sheet and bake for about 14 minutes or until the center is 150 degrees
7. Take out and let rest for about 5-10 minutes before slicing (might be a bit pink in the middle...don't freak out...as long as the temp is right...you're good)

I love to pair this with roasted veggies and sweet potatoes or mixed veggies and rice...yummy!!

Enjoy!

Fall Food Fitness Challenge

This summer's Summer Meltdown was a big success...so we are offering a Fall Food Fitness Challenge-yay! If you're ready for a wellness challenge that is simple, supported and without any supplements, I've got one for you. If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. The challenge begins Monday, October 23 and ends November 13 and is just $29 flat*. The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
• Food lists 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, June 12. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I will invoice you via PayPal and add you to the group as soon as I get confirmation of payment :) 

Chicken Sausage with tons of veggies

I have found a great way to get some clean and tasty protein and tons of veggies in one spectacular skillet dish. Costco sells these organic, no-nasty-stuff added, plain chicken sausages..and they are awesome. Combine them with whatever veggies you have in your fridge and they are that much better. This is what I've come up with that is the perfect veggie heavy, protein heavy, calorie light, low carb meal. Simply combine bell peppers, mushrooms, onions, garlic, zucchini, cauliflower rice, olive oil, italian spices and a bit of crushed red pepper and put it in a skillet until it's done to your liking. Enjoy!  

Make-in-a-blender Butternut Squash Soup

Always the lazy cook, I've come up with the easiest and cleanest and tastiest Butternut Squash Soup that is perfect for the fall, winter or even cold in the summer. Plus, butternut squash is super high in vitamin A (you’ll get over 100% of your daily recommended intake). Vitamin A is required for the development of eyes, skin, and immune system. So it’s important. AND it has the super spice turmeric which is believed to aid in digestion, prevent Alzheimer’s disease, heal wounds, ward off cancer, control diabetes, relieve arthritis and a bunch of other awesome things. Makes you kind of want to just eat a whole canister of it, right? Don’t, that would be gross. But DO eat this soup!

 To make this the easiest thing ever, I recommend cooking your butternut squash in a crockpot. I often will just do this move and then keep the perfectly done squash in my fridge if I'm not read y to make the soup-yay! Check out this recipe in all of it's glory.

Butternut Squash Soup:

What you need: 

• 1 medium butternut squash
• 1 medium onion, chopped
• 1 TBSP minced garlic
• 1/2 TBSP minced ginger
• 1 heaping TSP tumeric
• 1 TSP curry powder
• 3 cups vegetable broth
• 1 cup light unsweetened coconut milk
• salt and pepper to taste

What to do:

1. Cook the butternut squash (whole) in a crockpot for 3-4 hours on low, let cool a bit and then scoop out the insides (toss the seeds). You can totally do this part a couple days in advance and keep the perfectly cooked squash in the fridge.
2. Saute the onions in a bit of the chicken broth until they are soft (about 10 minutes), add all the spices and rest of the broth. Set aside and let cool a bit.
3. Dump everything into a blender...you might have to do this in batches. If the broth and onion deal is still hot, make sure to only fill the blender halfway as you could end up covered in the delicious soup
4. Blend until smooth, add the coconut milk, blend again and you are done!

enjoy!

"Nice" Cream

So I love ice cream just like the next person but for every day, it doesn't fit into my goals. BUT that doesn't mean I have to deprive myself of a silky smooth, frozen treat. I'm loving blended banana frozen banana and a bunch of cacao powder. Sometimes I even add a bit of peanut butter. I'm telling you...it's super yummy and I don't even love bananas!

What you need:

• ripe bananas chunked and frozen for an hour or two
• cacao powder
• any other mix-ins you like

What you do:

1. Add bananas and mix-ins to a blender and blend the junk out of it. If the bananas wont blend, add a little bit of almond milk to get it going
2. EAT!

THE Shake...I'm completely obsessed

I'm completely obsessed with the shake-you can make it low carb or higher carb, adjust the fats as you need them or make it a meal or snack. let me show you how easy it is! The base of the shake stays the same, and the extras you add will make it perfect for any occasion. 

Base ingredients: 

• unsweetened almond or coconut milk
• tons of spinach or kale or both
• high quality protein powder (I use this vegan one)
• avocado
• raw cacao powder (optional-it makes it chocolate and adds a bunch of antioxidants and energy) 
• and lots of ice

What you need to add for Low Carb/High fat day: add some nut butter...I love almond butter in this shake

What to add for High Carb/Lower fat: banana is terrific in this

Blend the junk out of it and enjoy!

Burger night-low carb and totally delicious

It's grilling weather at our house until there is snow on the ground (and then sometimes even then) and hamburgers on the grille are just sooo good, right? But burgers sometimes get a bad rap. Do it this way and you get tons of goodness in your body with limited carbs and tons of veggies and flavor.

What you need:

(for burgers)

• 93% lean ground beef
• 1 tsp coconut aminos (or woschershire sauce)
• 1/4 cup finely grated onion
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tsp mustard
• 1 egg

(for burger toppins)

• 1/2 cup mushrooms
• 1/4 cup sliced onions
• 1 tbsp olive oil

(for broccoli)

• 2 cups chopped broccoli
• 1 tbsp olive oil
• 1 tsp favorite seasoning (this is mine)

What you do:

(for burgers)

1. LIGHTLY mix all ingredients together-the more you touch it, the tougher the burger will be-I like to use my hands
2. grill to your perfection

(for burger toppins)

1. saute mushrooms and onions in olive oil until soft

(for broccoli)

1. pre-heat oven to 450 degrees
2. toss broccoli in spices and olive oil 
3. spread evenly on a baking sheet
4. roast for 10 minutes or so, shaking the broccoli halfway through

Enjoy!

Quick and super filling summer salad-without lettuce!

Salads are amazing. But ever get sick of eating things on a bed of lettuce? Sometimes I do too, so here's a version that provides lots of good fats and protein with minimal carbs and lots of taste. Plus, it's super fast.

What you need:

• 2 hard boiled eggs (chick out this fool proof, easy peel way to do them)
• 1 small tomato or grape tomatoes...basically 1/2 cup
• 1/4 avocado
• Fresh basil
• Salt and pepper to taste

What you do:

1. Cut everything into cubes and combine
2. Salt and pepper to taste
3. Eat it

Enjoy!

1.