Legumes are a great source of fiber, as well as an alternative protein source to meat. 
They are extremely versatile and can be used for soups, dips, salads, sides, as tempeh, or even as a baking ingredient.  Upload a pic of how you eat your legumes (or upload a recipe) and tag me @coach.solly on Instagram or @sollylama on Twitter and #ballisticstrength!

INGREDIENTS:
Tortillas (makes 8, 102 kcal each)

• 1/2 cup all-purpose flour
• 1/2 cup corn flour
• 1 cup milk
• 1 large egg
• 1/2 cup egg whites
• oil for frying

Smoky Pinto Beans

• 14oz (398mL) can pinto beans
• 1 canned chipotle pepper (puréed)
• 1 tbsp vegetable oil
• 1 tsp balsamic vinegar
• 1 tsp brown sugar
• 1/4 tsp salt

Huevos Rancheros (makes 4, 245 kcal each)

• 2 large eggs
• 1 cup egg whites
• 1 tsp butter or oil
• 2 cups smoky pinto beans
• 1 oz Asiago Cheese
• 1 cup Salsa
• no/low calorie hot sauce

DIRECTIONS:

1. Prepare Smoky Beans by draining the canned beans and tossing with remaining ingredients.  Refrigerate until ready to use; heat in a small pot on stove or in microwave.
2. Crépes: place flour in a large bowl and make a well.  Add wet ingredients and beat lightly with a whisk, lumps are OK.
3. Heat a lightly oiled, medium size skillet over medium heat.  Use a 1/3 cup measure to pour in crépe batter.  Allow to brown slightly (45 sec- 1 min), then flip and heat for another minute.  Transfer to a plate.  Repeat until batter is used up.
4. Lightly beat eggs and egg whites with a pinch of salt and pepper.  Heat the oil or butter in a small pan and quickly scramble the eggs.  Cover and set aside.  
5. Place one of the tortillas back onto the larger skillet (over low heat) and spoon on some hot sauce, spreading over the entire surface.
6. Sprinkle with grated cheese.  Spoon 1/2 cup smoky beans over the lower half of tortilla.
7. Top the beans with 1/4 scrambled eggs and 1/4 cup salsa.
8. When the tortilla has browned and cheese melts, fold the top half over the lower half and transfer to a plate.  Serve immediately with extra salsa if desired.

You probably don't know this man, but his name is Yutaka Hagiwara, and his sport is sumo. 

In the dohyo, he is known as Kisenosato Yutaka.  I know him just as Kisenosato.  Today, Kisenosato was awarded his first Emperor's Cup, the most coveted prize in professional sumo.  This comes after 15 years since his professional debut, 97 upper division tournaments, and about 1,455 individual bouts.

It was this time last year that the first Japanese born rikishi in a decade had won the prize, fellow Ozeki ranked wrestler Kotoshogiku.  Kisenosato is the second in a decade to win.  The sport has been more or less dominated by Mongolian yokozuna, but could we be witnessing a turning point?

More exciting still, if Kisenosato keeps up this momentum, he could become the first Japanese born rikishi in 19 years to earn the rank of yokozuna.

Key Lifestyle Behaviours of individuals who have successfully lost an average of 66 lbs and kept it off for 5.5 years (National Weight Control Registry):

• 55% of participants used some type of program
• 78% eat breakfast everyday
• 75% weigh themselves at least 1x / week
• 62% watch less than 10hrs of TV per week
• 90% exercise, on average, 1 hr per day
• 98% modified their food intake in some way
• 94% increased their physical activity, mainly by walking

The goal is to keep the goal the goal:

• Master the essentials, then worry about the details
• Follow a hierarchy of training (e.g. compound over isolation), as well as nutrition (e.g. cut back the candy before worrying about organic)
• Always have a Plan
• Create a priority list, not a to-do list
• Just like a dentist appointment, schedule your training and meal prep
• Use a countdown calendar to see your deadline
• Be proactive about eating.  Create a menu plan to follow.
• Organize your kitchen and office - trash your stash!
• Have kitchen essentials for facilitating your healthy eating habits (i.e. tupperware, slow-cooker, food bags, measuring cups, food scale, microwave, etc.)
• Shop from a list, don't go hungry, do it quickly, avoid the inner aisles, beware of marketing, pick whole foods with one ingredient and no label, resist impulses at checkout
• Shop for groceries online (e.g. Click and Collect)
  

Adapted from Tom Venuto's Body Fat Solution