welcome to makeover nutrition and Veronica you today I'm going to make a healthy meatballs it's how juicy without breadcrumbs and it's so high in fat and protein but it's a good fat and good protein so this way usually my clients I give them like the low carbs and yeah lots of vegetable and a good fat and protein so it's so handy once you make it it is good to go any time for lunch or dinner even so on my client they have for breakfast so let's see the ingredient for us it's very simple i divided tube one is for like the first when you mix all the meatballs let's Ingrid in it it's going to be first it's going to go into the oven and the second when you actually beef is well done and you bring how you're going to this one for the topping so let's see first you need that grass-fed beef don't get the extra lean please because when you have a really extra extra lean protein it'll spike your insulin so it's better to get just two regular beef for just a nut lean part so that ground the beef it's a three cups and you're going to need to free range eggs and 1 cup of what's that I like cheese if you like the Plumber some cheese or other cheese's Swiss cheese you can go for it I like mozzarella cheese it goes really well they use that the one cup and 3 tablespoon of apple sauce sugar free and then you are going to need 1/2 cup of a blended dry oatmeal it's with free and we need a little bit of a spices it's a sea salt black pepper and ginger powder I'm going to use each of quarter teaspoon that's where another do and here this is a topping you're going to need one cup of mozzarella cheese and a cup of parsley I already chopped it and then one cup of tomato sauce you can make it at home I use with the basil and just the pure tomato and you're going to need like about 8 to 12 it depends on size I this is a little bit like a medium-sized a big tomato so I use the 8 tomato sometimes when you get too little small I use with 12 is it depends so I use that the tomato fresh tomato and you need the square baking pan and you're going to need it just mixing bowl larger so let's get study okay you so this is all together I put in the mixing bowl and then I'm gonna mix it together you can use a spatula or your hand I use my clean hand it's easy to do it that's it so I mixed all together the ingredient and then now I'm going to make a balls so you need a square pan here and what you can do it's simply I use the quarter cup the measuring cup it's very simple to measure my portion so what you can do is just cook it so I made it 12 meatballs is the medium size is kind of shoe yeah just to have one right - it depends on here my workout or my appetite I'm gonna put this small already I put the open 375 so I'm gonna put this one in and then I'm gonna wait about like 25 minutes okay okay it's almost ready before that I want to cut my tomato before so when it's out I can decorate my tomato and there's some weeks with the sauce on the top so I can actually bake it so let's cut this one you okay Sotomayor is all cut and then now I'm going to do with this tomato basil sauce way to mix this together okay so look like this let's check oh here you go oh this is amazing you know what don't turn your off your oven because you're gonna decorate on the top and put some topping and you're gonna reheat it just melt your cheese on the top so hold on here it's hot okay what I'm going to do first with a spatula I had that this one cup of the tomato sauce with parsley you know what you can put more personal if you want parsley is really good for your high in vitamin A at the same time even though it's a pretty vitamins but just take that for years to mix with all your meat fat together so I'm gonna put on the top just yeah cover and then because it's pan is really hot so you can move around a little bit your meatballs it doesn't stick um pan same time you can't mix your sauce a little bit you know my client was like Veronica how come the meatball is so juicy and so tender is so it's not dry even though you didn't put any breaded prime and stuff like that I bought my secret it's actually I'm using that apple sauce when I was little my mom always is to use a pear or Kiwi mixed a little bit with the beef or pork or anything just tenderize that one and it works really well so instead of using other starters it's just natural a fruit my mom used if a little bit tiny little bit either you can just pear but when you use pear you have to even use a little more less like 1.5 tablespoon but I use the apple sauce so I use a 3 tablespoon so look at this there you go and then what I'm going to do now the fun part now I'm going to decorate this although it's a fresh tomato the top that's it so you're just around in corner everything you just fill up with your fresh tomato and I'm going to put this one on the top just topping of the second one this is a lot better than your having tools like a pizza yes and if you get invited like your friends in a house party it's perfect to bring just you know people can share all together so now I'm going to put this one back in the open so until it melted it usually for me it takes about between 8 to 10 minutes so then I take them out and a little bit cool done and then it's good to go so I'm gonna put it back this one okay um before we were waiting for that one I want to tell you something about fat loss we all want to lose any fat even those are some people have a more effect on my thigh on my heap or some shoulder arms in the back but mainly I see hundred percent people the first place they say I wish my life I can have a six-pack or I want a very small waist or I just want to reduce my waistline because it's a symbol of your health how healthy you are and to lose belly fat and there's many things that involve it's like you know no sugar and actually like you know cut down your carbohydrate you have to do some exercise you can I get too much stressed you have to release your stress so many but one of the main key also people cannot lose belly fat is they don't sleep well it's many things involved you know people are so stressed or actually that's the main thing they cannot sleep well they they get so much distressed so there's many ways to actually release your stress just to walk outside and get some vitamin D and then look at the nature and don't analyze just to absorb just to look at it and just agrees and that's one way to do very good therapeutic um you know release your stress or one but here's the thing especially when you are sleeping you actually burn your belly fat how because there's a six fat burning hormone but there is one of the six it's the most powerful fat burning hormone it's gross over month and we produce actually gross little we produced work or some woman that's why you know the kids were eat they eat whatever they want they never get fat or like they don't sleep or like if they keep continue gone you know they're not so tired or they sleep like a baby that's it's also because of a gross Tahoma and the one way to actually increase the course over month is sleeping when you asleep the person will go up especially they study about this especially midnight and 2:00 a.m. grossed woman spikes really high so what did I miss if you don't sleep 12:00 to 2:00 a.m. well well you're missing big part of there was a fat burning you know the time that you can actually take advantage when you go to the gym and train while the training you're actually not using losing your fat you're actually giving stress to your body so when you sleep or when you rest that's when you burn your body fat or belly fat so don't miss your sleeping if you cannot sleep early try to do something like that before you know it take an absent salt baths and take some calcium and magnesium you know those liquid from the natural form there from the food it's not synthetic your body doesn't absorb that so those things that you can actually out drink before you go to bed or you just kind of massage your back of your neck you know just like a massage to relax yourself and then you can just just sleep so go to bed around like at 10:30 and 11:00 then you're just the last channel for all the cellphone and the motor Instagram the water Facebook then go to Twitter just forget about everything and just you know try to make your room very dark and justly I think it's almost ready bye am i doing blahblah okay just one second it's done done and done alright so it's very hard but I'm going to try one because I'm so hungry it's my lunch but here's the thing I tell you something you know anything the protein and it's cooked it's the body is very hard to digest so making sure that before you have it there's have some tablespoon of apple cider vinegar for your digestion and so you have to make sure that your stomach acid is between one two three it has to be very acid it's not I Kelly especially your stomach so your your body your stomach it can break down those so you know cook the protein for you all so absorbed in your body properly your amino acid so now and also remember this the Iowa's have raw vegetable of with this but this is a cook just so kind of you lose a little bit of enzymes so I have either before I have this I have some big vegetable smoothie the raw one and drink it or I have this with the raw salad so that's right I'm gonna have 100 perfect I just leave it like an eight minutes that's all I did it's thought you'll see it's an amazing taste I cannot wait to your feet but you you must try it this one and you let me know and if you like to learn or interested in learning something about related to nutrition please send me email or just comment below and I would try to make it that either recipe or its giving you on nutrition or tips or our devices and I will try that thank you for her to make open the cheese channel see you next time this is so good oh so good it's over today and people eating