Set Clear and Specific Goals: Define precise health and wellness goals that are measurable and time-bound. For example, "I want to lose 10 pounds in three months" or "I want to lower my cholesterol levels by 20 points in six months." Create a Personalized Meal Plan: Work with a nutritionist or dietitian to develop a customized meal plan that aligns with your goals, includes a variety of nutrient-dense foods, and accommodates your food preferences. Build a Support System: Share your goals with friends, family, or a support group. Having a support system can provide motivation, encouragement, and accountability. Meal Prep and Planning: Dedicate time each week to meal prep and plan. Prepare healthy meals and snacks in advance to make it easier to stick to your meal plan during busy days. Mindful Eating: Practice mindful eating by paying attention to your body's hunger and fullness cues. Avoid distractions while eating, and savor each bite to enhance satisfaction. Stay Hydrated: Drink an adequate amount of water throughout the day. Sometimes, thirst can be mistaken for hunger. Regular Exercise: Incorporate regular physical activity into your routine. Aim for a mix of cardiovascular exercises, strength training, and flexibility exercises to support overall health. Monitor Progress: Keep a food diary or use a nutrition tracking app to monitor your food intake and progress toward your goals. Adjust your meal plan as needed based on your results. Seek Professional Guidance: Consult with a healthcare professional, such as a doctor or dietitian, for regular check-ups and guidance on your nutrition and health journey. Stay Positive and Patient: Understand that building a healthy eating lifestyle takes time. Be patient with yourself and stay positive, even if you face setbacks. Remember your long-term goals and the benefits of a healthy lifestyle for longevity. Celebrate Achievements: Celebrate your successes along the way, whether it's reaching a milestone, making healthier choices consistently, or achieving a personal record in your fitness routine. Adapt and Evolve: Be open to adapting your meal plan and goals as your needs change. Life circumstances, preferences, and health goals may evolve, so your plan should too. Practice Self-Compassion: Be kind to yourself. Don't be too hard on yourself if you have occasional slip-ups or indulge in less healthy foods. Remember that it's about the overall lifestyle, and occasional treats are okay. By following these actionable steps and staying committed to your goals, you can increase the likelihood of successfully adopting a healthy eating lifestyle for longevity and overall well-being.

Salmon Cod Ahi Tuna Sardines Bison Elk Venison Grass Fed Beef Turkey Breast Chicken Protein Powder

Sweet Potato Potatoes Pumpkin Squash Chickpeas Black Beans Lentils Rice Quinoa Amaranth Plantains Oats Sourdough Bread

Fruits: Pomegranates Berries Cherries Citrus Fruits Pineapple Kiwi Apricots Plums Peaches Dates Apples Tomatoes Veggies: Beets Cauliflower Brussel Sprouts Cabbage Spinach Kale Cilantro Arugula Sprouts Bok Choy Green Beans Asparagus Squash Broccoli Bell Peppers *I know, it's a fruit.. :) Mushrooms Onions Artichokes Cucumbers Carrots Celery

Butter/Ghee Avocado & Avocado Oil Coconut & Coconut Oil Olives & Olive Oil Coconut Milk (full fat) Sacha Inchi Walnuts Almonds Macadamia Nuts Pecans Pistachios Cashews Nut Butter Flax Seeds Hemp Seeds Chia Seeds Pumkin Seeds Sesame Seeds

Sauces: Hot Sauce Buffalo Sauce Sriracha Hummus Tahini Low Calorie/Sugar Condiments & Marinades Seasoning: Cumin Tumeric Curry Pink Himalayan Salt Cinnamon Vanilla Extract Cacao Powder Rice Vinegar Apple Cider Vinegar Lemons Limes Ginger Root Garlic Sesame Seeds Smoked Paprika Cayenne Pepper Red Pepper Flakes Bone Broth Sweeteners: Honey Maple Syrup Agave Stevia Monk Fruit Coconut Sugar

WATER Lemon Water Tea Coffee Zero Calorie Soda Water Coconut Water (no sugar added)

Upon Rising Hydration: 24-32 ounces of filtered water 1/2 lemon (squeezed) 1/4 tsp. Himalayan pink salt Breakfast: Smoked Salmon Stuffed Avocado 1/2 cup Cottage Cheese and 4 TBSP Pineapple 377cal 23p 24c 21f Lunch: Cajon Cod Tomato Cucumber Salad Baked Cinnamon Sweet Potato (1/2 sweet potato w/ dash of cinnamon, 1/4 TBSP brown sugar, & 1/2 TBSP butter) 583cal 56p 38c 23f Dinner: Roast Beef and Blue Cheese Salad String Cheese 1/4 cup Pistachios 558cal 31p 14c 42f Snack: 1 scoop protein powder Celery and 2 TBSP Peanut Butter 312 cal 32p 10c 16f Approximate daily caloric intake: Calories: 1,830 Protein: 142g (31%) Carbs: 86g (19%) Fat: 102g (50%) Daily focal points: 128+ ounces of filtered water PER DAY Balanced, protein rich, whole food meals Food is fuel, and a necessity for life. Develop a healthy relationship with it, and enjoy life!

Upon Rising Hydration: 24-32 ounces of filtered water 1/2 lemon (squeezed) 1/4 tsp. Himalayan pink salt Breakfast: 4 egg bites or 4 eggs (cooked to your liking) 1 slice sourdough bread, w/ 1/2 avocado or w/ butter. Or.. 1 cup black beans w/ 1/2 avocado & salsa or hot sauce 580cal 30p 32c 35f Lunch: 4-6 oz. Grilled Chicken or Steak 2 handfuls mixed greens 1/4 cup feta crumbles or 1/2 avocado 1 handful cherub tomatoes (halved) 1/2 cucumber (sliced) Hybrid Dressing (1/2 squeezed lemon, 1 TBSP dijon mustard, 1 TBSP olive oil, 1 TBSP honey, salt and pepper) 561cal 46p 34c 26f Dinner: Mango Caribbean Salmon Bowl (you can use any dinner recipe here) 540cal 39p 59c 18f Snack: 1 scoop protein powder 8 oz. Plant based milk (I use Ripple) 1/4 cup almonds 1 apple 450 cal 40p 30c 20f Approximate daily caloric intake: Calories: 2,131 Protein: 156g (29%) Carbs: 156g (29%) Fat: 99g (42%) Daily focal points: 128+ ounces of filtered water PER DAY Balanced, protein rich, whole food meals Food is fuel, and a necessity for life. Develop a healthy relationship with it, and enjoy life!

Upon Rising Hydration: 24-32 ounces of filtered water 1/2 lemon (squeezed) 1/4 tsp. Himalayan pink salt Breakfast: Overnight Oats (any recipe provided) (caloric info is for Apple Pie recipe) 716cal 46p 58c 33f Lunch: 6 oz. Sweet & Spicy Amazeballs, or Baked Salmon, or Grilled Pork or Chicken 6-8 oz. roasted potatoes 1 to 2 cups roasted veggies (caloric info is for pork tenderloin) 600cal 53p 54c 19f Dinner: Sweet Potato Shepherds Pie (you can use any dinner recipe here) 600cal 35p 57c 25f Snack: 1 cup full fat greek yogurt (I use Fagé) 1/2 cup berries of choice 1/4 cup walnuts sprinkle of cinnamon 402cal 28p 20c 24f Approximate daily caloric intake: Calories: 2,320 Protein: 162g (28%) Carbs: 189g (32%) Fat: 103g (40%) Daily focal points: 128+ ounces of filtered water PER DAY Balanced, protein rich, whole food meals Food is fuel, and a necessity for life. Develop a healthy relationship with it, and enjoy life!

Upon Rising Hydration: 24-32 ounces of filtered water 1/2 lemon (squeezed) 1/4 tsp. Himalayan pink salt Breakfast: Scrambled eggs w/ spinach, parmesan and tomato 2 Rice cakes w/ 2 TBSP Nut Butter 1 Peach 621cal 29p 41c 35f Lunch: Chicken, pesto, bacon, avocado sandwich Blackberry and granola parfait 988cal 67p 65c 48f Dinner: Apricot Glazed Pork Chops Rosemary Sweet Potatoes Olive Oil Drizzled Green Beans (1 cup green beans, 1/2 TBSP olive oil, salt and pepper to taste) 934cal 65p 73c 36f Snack: Tuna Pickle Boats Fruit Salad (2 cups, fruit of choice) 399cal 42p 30c 11f Approximate daily caloric intake: Calories: 2,818 Protein: 203g (29%) Carbs: 209g (29%) Fat: 130g (42%) Daily focal points: 128+ ounces of filtered water PER DAY Balanced, protein rich, whole food meals Food is fuel, and a necessity for life. Develop a healthy relationship with it, and enjoy life!

Ingredients: 2 lbs. grass fed ground beef, bison, elk or plant based crumbles 1 packet of favorite taco seasoning (or more to taste, salt, pepper, paprika, etc..) 6 oz. can of tomato paste 1 can Rotel or diced tomato, drained 1/2 cup broth of choice, (I use beef bone broth) 2 roma tomatoes, diced 3 large zucchini sliced 1/4 inch think, lengthwise 2 cups shredded cheese of choice (I use raw white cheddar) 2 jalapeños, sliced Method: I 1. Preheat oven to 400º and lightly coat a 9x13 casserole dish with olive oil or chosen non stick spray 2. In a large pan over medium heat, begin to brown the ground meat until almost done. Drain and return to pan and med/low heat. Add dried seasonings, tomato paste, and can of diced tomato. Bring to simmer, stir and slowly add in broth to reach desired consistency. (I like a sloppy Joe consistency) Remove and set aside. 3. While meat is cooking, slice and dice vegetables. Arrange one layer of zucchini slices onto the bottom of the casserole dish, overlapping slightly. 4. Add half of the meat mixture, spread evenly. Top with half of the shredded cheese and half of the sliced jalapeño. Repeat with remaining zucchini, meat, and cheese. 5. Bake for 15-20 minutes or until the cheese is golden and bubbly. Finish with diced Roma tomatoes remaining jalapeño. Slice into 6 squares and DEMOLISH!! *Feel free to top with full fat greek yogurt, hot sauce or any other topping that fits your nutritional parameters.

Ingredients: 1lb. ground meat of choice (I prefer grass fed beef, elk, or bison) 1 egg 2 Tbsp G Hughes Sweet Chili 1tsp liquid aminos 1-2 Tbsp sriracha 1 Tbsp sesame seeds Method: 1. Preheat oven to 400 Lightly coat baking sheet with olive oil spray. 2. Wisk egg in large mixing bowl. Add all other ingredients to bowl and mix well with hands. 3. Wet hands with water and make large golfball sized balls, placing on sheet evenly separated. 4. Bake for 12-16 minutes or until golden brown and fully cooked. *Optional: For even “golden-ness” turn after 8-10 minutes and then return to oven to cook for remaining time :-)

Ingredients: 1lb. wild caught salmon 2 cups red cabbage, shredded 1 red pepper, sliced 1/2 medium red onion, sliced 1 cup white rice 1 cup coconut milk 1/3 cup water 1/4 cup cilantro, chopped 1 avocado, sliced (Or substitute 4 cups riced cauliflower, 1/2 cup coconut milk, 1 tablespoon unrefined coconut oil) Mango Sauce: 3/4 cup mango, chopped 2 tbsp coconut milk 1 tbsp lime juice 1/8 tsp sea salt Method: 1. Bring rice, 1 cup coconut milk and 1 cup water to a boil over medium heat. Reduce heat and cook for time listed on package instructions. Remove form heat and stir once the cooking time has ended, and the coconut milk/water has been absorbed by the rice. Set aside. 2. Meanwhile, pre-heat oven to 425 degrees. Line baking sheet with aluminum foil. 3. Slice salmon into 4 equal portions. Arrange on baking sheet, skin side down. Lightly season w/ seasoning of choice. Bake for 12 minutes or until salmon flakes with fork. Remove skin. Set aside. 4. Add mango sauce ingredients to a food processor and blend until smooth. Set aside. 5. Assemble bowls starting with rice, the cabbage, red pepper, and onions. Add salmon, mango sauce and avocado and cilantro on top. (For cauliflower rice: Melt coconut oil over medium heat, add in cauliflower rice, stirring frequently for 5-7 minutes until tender, then add in coconut milk for 1-2 minutes.)

Ingredients: 1 spaghetti squash, halved lengthwise and seeded 1LB Grass-fed beef or protein of choice, (ground turkey, chicken, Ground Elk or Bison) 1-2 T olive oil 2 jars marinara sauce of choice 1/2 yellow onion, diced 1 red pepper diced 1 package sliced protebello mushrooms 1-2 jalapeños, diced 1/2 tsp crushed red pepper flakes 1/2 tsp oregano Garlic salt to tase 1 cup fresh basil leaves Method: 1. Cook ground meat as desired, drain and set aside. 2. Slice and dice all of the above vegetables (don’t be afraid to add more!! Zucchini, fresh spinach, fresh tomato, etc..) Drizzle pan with olive oil, add veggies and begin to sauté. Cook as desired. 3. Return cooked ground meat and Beyond Meat crumbles to pan of veggies. Add red sauce, red pepper flakes, oregano, garlic salt. Reduce heat to low and cover, stirring occasionally. 4. Place halved squash on baking pan and generously lather with olive oil and sprinkle flat sides with salt. 5. Place the pan one the middle rack in a non-preheated oven, and turn oven to 460º. (Most spaghetti squashes will take around 40-50 min to fully roast, depending on size of squash. If you have a small squash, it’s a good idea to check it after 20-30 min or so… I had an average size squash and it took 40ish min to cook fully… 6. Remove from oven, allow to cool for 5 min. Scoop out the strands of squash and add your red sauce concoction. Add chosen toppings, and DEVOUR!!!! *optional toppings Parmesan Cheese Fresh Mozzarella Nutritional Yeast Fresh Parsley or Cilantro

Ingredients: 5 small Roma tomatoes (for roasting) SUBSTITUTE: 1 can (14.5oz) roasted or diced tomatoes avocado (or olive) oil spray pinch of sea salt & pepper 1 small eggplant, chopped into 1-inch pieces 1 lb chicken breast, chopped Into 1-inch pieces 1 tablespoon avocado oil (or coconut oil)1/2 cup diced onion 1 tablespoon fresh garlic, minced 2 1/2 tablespoons garam masala SUBSTITUTE: 2 tablespoons curry powder + 1 teaspoon allspice + 2 teaspoons cumin) 2 teaspoons chili powder 1 teaspoon turmeric 2 teaspoons fresh ginger 4 tablespoons tomato PASTE, not sauce 1 can (13.5 oz) full fat coconut milk Water (as needed) Method: 1. Set oven to 420F. 2. Add roma tomatoes to a baking tray lined with parchment or foil. Lightly spray with oil, then add a sprinkle of sea salt & pepper. Roast in the oven for 10-15 minutes, or until the tomatoes are blistered and soft. 3. Set a nonstick skillet on high heat, once hot lightly spray with oil, then add the chicken and the eggplant. Allow it to sear in the skillet for 1 -2 minutes without stirring. As it sears, sprinkle in sea salt & pepper. Then begin to stir it around – just try to create good sear marks, do not worry about cooking it all the way through. Remove the chicken and eggplant after about 4 minutes in the skillet and no worries if the chicken is not cooked all the way. 4. Reduce the heat to medium and make sure the skillet is not TOO hot (remove it from the heat if so). Add onions and garlic and caramelize for 2-3 minutes, or until the onions have turned slightly brown and are translucent. 5. Then add garam masala, chili powder, turmeric, ginger and tomato paste. Continue stirring until you create a dry, thick paste in the skillet. Be careful that the heat is not too high to burn the paste. 6. Increase heat to medium-high. Add the roasted tomatoes to the skillet and begin to mash and mix them in to the paste. The tomatoes should be soft enough that they are exploding in the skillet. 7. Add coconut milk and continue stirring. Add tablespoons of water as needed until you reach your desired level of sauce thickness. Mix. 8. Add chicken and eggplant to the skillet and reduce the heat to low to simmer. Cover and cook for at least 10 minutes. Season to taste with sea salt. *Garnish Cilantro Mint

Ingredients: The Sweet Potatoes: 1 1/4 pound sweet potatoes peeled & cut into 1/2-inch cubes 1 tablespoon coconut oil 1/4 cup coconut milk 1/8 teaspoon salt 1/8 teaspoon pepper The Filling: 2 teaspoons olive oil 1 medium yellow onion chopped 1 1/2 pounds ground bison 2 tablespoons tomato paste 3 cloves garlic minced 1/2 teaspoon ground pepper 1/4 teaspoon salt 1/2 teaspoon dried thyme 1/2 teaspoon crushed dried rosemary 1 cup vegetable or beef broth 1 cup frozen peas defrosted Method: The Sweet Potatoes: 1. Preheat the oven to 375 degrees F. Lightly coat a 1 ½ quart baking dish with cooking spray. 2. Place the sweet potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until the potatoes are tender when pierced with a fork, about 10 minutes. 3. Drain and return the potatoes to the saucepan. 4. Mash the potatoes with the coconut oil, milk, salt and pepper until smooth. The Filling: 1. Heat the olive oil in a large nonstick saucepan set over medium-high heat. Add the onions and cook until they are starting to brown, about 4 minutes. 2. Add the ground bison. Cook, crumbling with a fork, until the meat is cooked through. 3. Add the tomato paste, garlic, thyme, rosemary, salt and pepper, and cook for 1 minute. 4. Stir in the broth, reduce heat slightly and simmer until most of the liquid is absorbed, about 12 minutes. Stir in the peas. Assembling: 1. Transfer the filling to the prepared baking dish. 2. Dollop the sweet potatoes on top of the filling and, using a rubber spatula, spread the potatoes evenly on top, all the way to the sides. Be sure that the potatoes are sealed at the sides of the baking dish so that the filling doesn’t bubble through while cooking. Using a fork, make hatch marks on the potatoes, if desired. 3. Place the baking dish on top of a baking sheet. 4. Bake until the potatoes are just starting to brown, about 30 minutes. Let rest for 10 minutes. Serve.

Ingredients: Base: 1 lb. Chicken (cubed) 1 package Extra Firm Tofu (cubed) 4 Eggs 1 TBSP Olive Oil 2 TBSP Garlic (minced) Broccoli (chopped) Red & Yellow Bell Pepper (chopped) Carrots (shredded) Red Cabbage (shredded) Thai peanut sauce: Coconut Milk (1 can) Peanut Butter (1/2 cup or to taste) 1/2 -1 Jalapeno (diced) Soy Sauce (to taste) Coconut sugar or brown sugar (to taste) 3 gloves garlic 1 2-inch peeled ginger Method: 1. Preheat oven to 400. Add broccoli, bell peppers to baking pan and roast for 12 minutes, or to preferred texture. 2. While veggies are roasting, add olive oil to large pan, heat to medium and add garlic. Sauté 1-2 minutes. Add chicken and sauté 2-3 minutes more. Add tofu and sauté for 2-3 minutes. Add eggs and scramble until eggs are cooked through. 3. While protein is cooking, add your peanut sauce ingredients to a bowl and blend well. Add water if it is too thick. 4. Mix cooked ingredients in bowls. Toss in the carrots and cabbage. Drizzle on peanut sauce and DEVOUR!! I like to top w/ chopped cilantro or basil, crushed peanuts and ALWAYS sriracha!! Usually makes 3-4 servings, depending on caloric needs. Enjoy!

Ingredients: Base: 12 large eggs Salt and Pepper to taste 2 tablespoons finely chopped onion Feta & Red Bell Pepper: 1/4 cup red bell pepper 1/4 cup feta cheese Jalapeno Cheddar: 1/4 cup cooked bacon chopped 1/4 cup cheddar cheese 1-2 jalapenos finely chopped Mushroom & Pesto: 1/4 cup sliced mushrooms 1/4 cup Pesto Method: 1. Preheat oven to 350°F Lightly spray a 12-cup capacity muffin tin with nonstick oil spray. 2. In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste. 3. Add egg mixture halfway up into each tin of a greased muffin tin. 4. Divide the three topping combinations into 4 muffin cups each. 5. Bake for 15-20 minutes, until set. 6. Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve. Enjoy!

Ingredients: Base: 1/2 Cup Oats 1 TBSP chia seeds 1 cup milk of choice 1 tsp vanilla extract 1 TBSP honey or maple syrup 1 tsp cinnamon 1 scoop vanilla protein powder Carrot Cake: 1 carrot, peeled and shredded 1/8 cup rasins 2 TBSP greek yogurt pinch of salt Blueberry Cobbler: lemon zest 1/4 cup macadamia nuts 1/4 cup blueberries 2 TBSP greek yogurt Almond Joy: 1/4 cup almonds 1/8 cup unsweetened coconut flakes 2 TBSP chopped dark chocolate Strawberry Cheesecake: lemon zest 1/4 cup fresh strawberries 2 TBSP greek yogurt PB & J: 2 TBSP peanut butter 1/4 cup berry of choice Apple Pie: 1/4 cup walnuts 1/2 chopped green apple Method: 1. Add oats, chia, milk, vanilla, honey/maple syrup, cinnamon, and protein powder to sealable jar, and stir well. 2. Store in fridge overnight. 3. Add chosen toppings, stir, and enjoy!!

Ingredients: 1/2 avocado 3/4 oz. smoked salmon 1/2 oz. goat cheese lemon juice (to taste) Method: 1.) Chop the smoked salmon into pieces. 2.) Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform. 3.) Stuff the holes of the avocado with the smoked salmon mixture. 4.) Top with a drizzle of lemon juice and add pepper to taste. Serve immediately.

Ingredients: 10 oz. cod, raw 1 tsp cajun seasoning 1/2 tbsp Olive Oil Method: 1.) Season the cod fillet(s) with the Cajun seasoning on all sides. 2.) In a non-stick skillet, add the oil and heat the pan. 3.) Add cod to the skillet and cook on each side, 2-3 minutes until fully cooked and flaky. Let sit a couple minutes and serve.

Ingredients: 1 medium whole tomato, thinly sliced 1/2 cucumber, thinly sliced 1/2 small purple onion, thinly sliced 2 tbsp Itailan salad dressing Method: Mix ingredients together in a bowl and serve.

Ingredients: 2 cups mixed greens roast beef cold cuts, cut into strips 1/2 large whole tomato, chopped 1/4 cup blue cheese 2 tbsp caesar salad dressing Method: Combine greens, roast beef, tomato, and cheese into a large bowl. Drizzle with dressing when serving.

Ingredients: 2-3 eggs salt black pepper 1 tsp olive oil 2 cup(s) fresh spinach 2 tbsp parmesan cheese 4 tbsp cherry tomatoes 1 tsp garlic, minced Method: 1. Whisk eggs in a small bowl with the salt and pepper. Set aside. 2. Place a medium sized skillet over medium heat and add the olive oil and garlic and sauté until fragrant, under a minute. 3. Add the spinach and cook, tossing, until wilted, about a minute. 4. Add the eggs, and cook stirring occasionally- another minute or two. 5. Sprinkle in the parmesan and tomatoes and stir. Serve.

Ingredients: Makes: 1 sandwich 1/2 avocados, sliced 2 slice(s) bacon 2 slices sourdough bread 4 oz chicken 1 tbsp mayonnaise 1/2 tbsp pesto sauce mixed greens Method: Cook the bacon according to package. Build the sandwich to your liking.

Ingredients: 1/4 cup blackberries, roughly chopped 1/2 cup greek yogurt 1/2 cup granola Method: Layer the ingredients to your liking, or just mix together. You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.

Ingredients: 1 tbsp olive oil 2 pork chops, bone-in salt black pepper 3 tbsp jams and preserves, apricot 1 1/4 tsp balsamic vinegar Method: 1. Rub the pork chops with the salt and pepper on both sides. 2. Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side. 3. Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes. Serve.

Ingredients: 2 medium sweet potatoes, cut into 1" cubes 1 3/4 tsp rosemary 1 1/4 tbsp olive oil 1/2 tsp salt 1/2 tsp black pepper Method: 1. Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper. 2. Combine all ingredients in a medium mixing bowl and toss to coat. 3. Spread sweet potatoes evenly over the baking sheet. 4. Cook in the oven for about 30 minutes until golden. 5. Remove from oven and serve.

Ingredients: Makes: 15 pickle boat(s) 7-8 pickles, medium (3" long) 2 cans tuna *optional 2-3 TBSP mayonaise Method: 1. Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside. 2. Liberally pack the tuna into the center. 3. Season with salt/pepper to taste. Serve.