Sunday Dinner with Coach Dan

Buttoned up there. Good afternoon. Happy Sunday. We're nearing the end of January, the first month of 23. Just before I started, I was just reflecting back on this past month. Welcome in, everybody. Let me know that you're here. If you are, type me a little message in the comments. It's coach Dan and it's Sunday. We're almost to the end of the month. I was just saying that I was reflecting back in the last month and I thought I'd mix it up a little bit on my Sunday dinner with Daniel this week. And instead of actually cooking, I wanted to share a couple of time saving tips that as far as food prep goes, it could really change your game in the kitchen.

These two recipes I'm going to share with you are so simple, but I still think you should grab a pen and paper. Hey, Brennan, what's cooking? Good to see you. I was watching you today in your life, the self self massage. That was fantastic. Hi, Brian. Welcome. Anybody else in? Say hey. So back to the food. So these two things can really save you so much time. These two recipes, and one is for chicken. And so it can be cooked with frozen chicken breast or thawed fresh, frozen, whatever in the instant pot.

If you're cooking the chicken frozen, you add one cup of water and set the instant pot for 17 minutes, high pressure, 17 minutes and then let it cook. And when it's done, you can let the pressure naturally release. Or if you're in a hurry, you can release the steam whenever cooking protein in the instant pot or the pressure cooker. If you let the pot release its steam naturally, release its pressure naturally, it's easier on the protein. Either way, strain the liquid out. You have chicken broth, which is great in recipes.

It's healthy and it's great in ice cube trays and you can freeze those and divide it up and use them as needed. So that's a little tip for you there. Okay, so now you've got cooked chicken. It's like 17 minutes frozen and I think it's twelve minutes. Not for the chicken. Once it's done and you've got your chicken broth strained out, put the chicken back in the instant pot or, you know, just leave it in while you're straining it and drop a hand mixer in and no longer than 30 seconds or it'll start pulverizing it.

But run this through the chicken while it's in the pot. This can be done in the slow cooker, too. If you've got a slow cooker and you want to do it, that way, that's fine, too. The real tip is in the ease of cooking, which in a crock pot or an instant pot, you don't have to watch it throw it in. It cooks on its own, the quickness of turning it to shredded. And then now you can dump in barbecue sauce, you can dump in a jar of salsa is what we like to do most, gravy and vegetables. If you want to make a pot pie kind of deal, you've got shredded chicken.

It's so quick, it's so easy, and you can do tons of different things with it. So I wanted to share that one. And the second one is rice. And this is an instant pot recipe. And I encourage you guys to pull them out if you have them and make this recipe right here. It's not even really a recipe. It's rice. When you put rice in the instant pot, it's the same amount of rice as water. And you always rinse your rice until the water runs clear. It helps to separate the grains and makes for fluffier rice.

So it's four minutes in the instant pot, same rice, same water amounts. Make sure you rinse the rice. Add chicken bouillon, add salt, soy, turmeric to make it pretty. Whichever you'd like. So, Luke. Hello. So those two recipes will just save you tons and tons of time. Tons. And allow you to do the things that matter most to you. Cooking may, right. But if cooking doesn't matter most to you, these methods of cooking will save you so much time, and you can. One thing we talked about was habit stacking.

So when you're waiting for your instant pot, the rice recipe is four minutes. So it's a perfect recipe to make. And go meditate or deep breathe or box breathe, or make a gratitude list. So stack. So it's like a rice stack. Make rice in the instant pot. And while it's cooking, go do something healthy for yourself. So those are your, those are your dinner tips, Padre. This is great. Hey, everybody. I hardly ever have anybody in here. Thanks for saying hey. All right, so I wanted to run through this with you guys.

These are four steps that we're at the end of the month. It's January. It's the end of the first month of the year. We've set all of these goals for ourselves. We've had resolutions, we've attempted this whole fresh start thing. And the reality is the majority of us have fallen off track or not experience the results that we dreamt, you know, or visualize. Which is great, right? It's great because in that we have learning. So you can look back, take a beat, don't forget what you were going for. Get clear about it again, and look back and think about about what the past month was like.

So this is a little guide for you. I love this exercise. It's a four step exercise, and there are four questions. So the first thing you want to do is you want to carve out time. You want to carve out 30 minutes of time. Pick a spot, make it quiet, no distractions, no music, no talking. And give yourself this 30 minutes to sink into the exercise. The second is, ask yourself these four questions over the past month. What was my happiest moment? The second question is, what lesson did I learn and how did I learn it?

Did I learn it from someone? Did I learn it from an experience? Did I learn it by reading something? Was it a realization? What was the lesson you learned and how did you learn it? And then in what areas of your life did you grow the most? Think back and think about, you know, what areas you were proud of most. And then the fourth question is, what worry or concern just worked itself out. Take 30 minutes to yourself, get present, and ask yourself those questions. And then the third thing you want to do is you want to make an action plan.

So you want to think about the answers to those questions. So what was your happiest moment? Right? If your happiest moment was volunteering at the food bank and you did it once or twice, I mean, maybe you want to get more involved, or maybe you want to do more work in your community, more volunteer work, more work giving back. Think about maybe what areas that you didn't excel in that you wanted to. For me, this month, it was exercise, and I did not have a good month. And today, looking back, that's okay, because I need to learn.

I need to clarify what it was that didn't work, what systems or structures that I could put in place for February to make that different. And telling you guys about it is the first step, right? Fess up, man. Don't hide it. Just be authentic. Look back at the last month and let those questions guide you. And then in the fourth thing is, the point of this exercise is making a small step, small steps towards how you want to feel and how, you know, what energy you want to have and how you want to feel about the progress you're making in life.

I love this exercise. It's great reflecting on the past month. And then the fourth thing is, schedule your next reflection and you don't have to wait a month, right? You can do this daily. If you wanted, you could do it at the end of the night each night. Do it as often as you can. But the more we reflect on, you don't want to get hung up in the past, but the more you reflect on a block of time, what you have done, you look at what worked, you look at what didn't, and it'll help you, you know, roll.

Roll into the future feeling better and achieving what you want to achieve with more success. I hope this stuff helped you today. Thanks for checking in, you guys. It was great to see you here chatting, Luke, thank you. I'm glad my smile fills your cup. Thanks for the compliments, you guys. It's great. So, yeah, have a great week ahead and do this exercise and let me know what you think. If you like the live, give me a thumbs up. If you want more content from me, you can subscribe. And if you're just checking in on the live later, I think you can leave a comment too.

So thanks much. Have a great week, you guys. We'll see you soon right here on Cadre.