Pineapple Fried Rice with Salmon Teriyaki Recipe

Pineapple Fried Rice

  • 2 tablespoons sesame oil
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 cup frozen peas and carrots
  • ½  cup frozen corn
  • ½ cup fresh pineapple, diced
  • 2 cloves garlic, finely minced, or more to taste
  • 3 large eggs, lightly beaten
  • 4 cups cooked rice
  • 3 tablespoons low-sodium soy sauce, or more to taste
  • ½  teaspoon freshly ground black pepper, or to taste
  1. Heat sesame oil and olive oil in a large nonstick skillet or wok over medium-high heat. Add chopped onions to the skillet and cook stirring intermittently, until clear.
  2. Add peas and carrots and corn to the skillet and cook, stirring intermittently, until vegetables begin to soften, about 2 minutes. Add garlic; cook and stir for 1 minute. Add pineapples and cook for 2 additional minutes. Push vegetables and pineapples to the side of the skillet, pour eggs into the other side, and cook to scramble, stirring as necessary, 3 to 4 minutes.
  3. Drizzle evenly with soy sauce, season with salt and pepper, and stir to combine.

Teriyaki Sauce

  • 1 cup water
  • ¼  cup soy sauce
  • 5 teaspoons packed brown sugar
  • 1 tablespoon honey, or more to taste
  • ½  teaspoon ground ginger
  • ¼  teaspoon garlic powder
  • 2 tablespoons cornstarch
  • ¼  cup cold water
  1. Combine 1 cup water, soy sauce, brown sugar, honey, ginger, and garlic powder in a saucepan over medium heat. Cook until nearly heated through, about 1 minute.
  2. Mix cornstarch and 1/4 cold water together in a cup; stir until dissolved. Add to the saucepan. Cook and stir sauce until thickened, 5 to 7 minutes.

Salmon Teriyaki

  • 4 – 6 oz salmon filets 
  • 2 tablespoons olive oil
  • 1 teaspoon ground black pepper
  • ½  teaspoon garlic powder
  • ½  teaspoon onion powder
  • ½  teaspoon cayenne pepper
  • ½ teaspoon red chili flakes 
  1. Cover the filets in olive oil and season thoroughly. Cover and let marinate for no less than 30 minutes. 
  2. Heat grill to medium high heat and spray with non-stick spray. 
  3. Place filets on grill, being sure not to over crowd and cook for 5-7 minutes, or until cooked all the way through. 
  4. Drizzle  or cover cooked filets in teriyaki sauce and serve over fried rice.

Origin Story: Performance Tempel

Not Mere Mortals. No one. Not ever.

Most gods and goddesses have an origin story. Much like our heroes do. We watched these movies and read these books in thrill that the average became extraordinary, defied the odds and somehow despite all they went through are still inherently great.

This is the origin story of Performance Tempel. It is the truth, no fabrication. If it’s legend or greatness, that’s for you to decide… isn’t it?


In the winter of 2017 the project concept came to me about elevating the human body. As a bikini competitor, who made the decision to leave the stage and the sport based on stressful conditions, I was struggling with the way my body was changing. Performance Tempel was born.

Initially what I desired to bring to market was activewear. Hiring a specialist, we went to work sketching and sourcing fabrics. Speaking with Italian clothiers and formulating the DNA of Performance Tempel around performance wear. Then, life changed for me again… financially. I was forced to make a decision that brought me a lot of anguish— to voluntarily choose between these dreams and the gym.


That sounds ludicrous. Whats the big deal about giving up a gym membership? In 2018 the Instagram channel had 30 followers. I was spending hundreds of dollars that were adding up to thousands on the performance wear development. To cap it off, because of a sabbatical from my professional career due to client fatigue, my self-employed income was sparse. And the gym…well the gym was my sanctuary away from all the stress, everything and everybody.

I quit the gym. Deciding that I would continue my training at home. It brought me so much mental pain, not gonna lie. My ego was hurt to not feel a barbell or lift myself up on the pull up bar or hear the clanking of the plates. I needed the resistance, the strain— the competition of me versus me. That’s when I started researching resistance bands and how to find the performance quality that would make them work at home.

Being in a gym or apart of a gym community is a luxury we take for granted. Hell, it’s almost like church when you go religiously. and I did.

Those nights in the garage with my make-shift barbell made of pipe and weights were shameful. When I posted a workout video, I’d cringe, but ultimately it had to be done. I couldn’t let my body go… it’s is, after all, mine. It was, it is my tempel— not the gym.

Working with a manufacturer to get the quality and design right for the Performance Tempel Strength Training Bands was a 3 month long process in which more thousands were spent. When the UPS truck backed into the driveway to drop off the boxes, panic set it. “How the F am I supposed to sell these.”

The panic was valid. I didn’t sell not a one. All the bands that people received in 2018, I gifted. By the end of 2018 I was running low on optimism that Performance Tempel would ever pop-off as I hoped. I shuttered the operations.


2019 is a big blurb that deserves way more than this cheap-shot paragraph. To graze the surface of the brilliance and terror of the year (because if you’ve read this far you deserve a payout) — I loved and I lost it and I loved again— myself.


2020. Wow. Twenty damn twenty *insert Denzel Training Day laugh*. It’s going to sound odd. You’ll probably call it bullshit. But ask people who talked to me in January 2020 and they’ll tell you that I could feel in my spirit that something was coming. Something that would require more from me and thus me requiring more from my life.

Some act of sheer circumstance. A blow I felt was coming. I knew I had to brace myself for it. At first, I thought it was the death of Kobe. But that…that was just the beginning of the final heartbreaks that happened for me to break open like I believe I needed too.

I broke and finally the unapologetic flowed out of me. Finally I started putting it all out there, leaving my heart on the floor… to ask God— the creator of the universe for greatness, for that same lust for life that my Kobe has. I did that. I made that commitment to God and to myself. That was February.

April 2020

And here we are after the shit-show that was March and the everyday crisis that is COVID-19. Performance Tempel is nearly sold out of resistance bands and I am hovering over all this in learning and love. Performance Tempel, the great, has finally been revealed. It is magnificent and more than I could have asked for. I cant wait for the world to see its beauty. To hear its tale of guts and glory (because it’s far from over) and to recognize that the greatest creation is the human body because it is the vessel for the extraordinary.

Beyond A Date…

This next level requires a mental and physical fitness from me that I’ve yet to tap into but that I know I’m ready to overtake. This next level requires the same from you. Please join us or don’t. Nothing will ever be the same.

Mental Fitness: The Importance of a Quarantine Morning Routine

Let’s face it, quarantine sucks!

We’re doing our best to make the situation as pleasant and productive as possible, but the situation as a whole is not at all a pleasurable one. Many of us have had to face challenges that we never dreamt we’d ever have to face, whether it be working from home involuntarily, not being able to spend time with our loved ones, and sadly for some, completely losing our jobs. 

I think the most important thing that many people have failed to acknowledge is the importance of establishing and maintaining a routine during this time. Especially a specific quarantine morning routine.

Lately I’ve come across quite the interesting take on how we “should” be using this time. It reads something like “if you don’t acquire a new skill, a new side hustle, or more knowledge, you never lacked time, you lacked discipline.” However, there is a counter argument that I’ve also seen that reminds us that we are experiencing a “collective traumatic experience” and that not all of us have the “privilege of turning a pandemic into something fun or productive”. 

All of the above possesses some modicum of truth, but I think the most important thing that many people have failed to acknowledge is the importance of establishing and maintaining a routine during this time. Sure, we’re stuck in the house, but that doesn’t have to mean that we stay in bed on social media all day or slack on personal hygiene. Even the slightest bit of a routine can bring some semblance of normalcy back to our every day lives. 

For me, making my bed every morning and getting dressed for work even if I don’t have meetings scheduled is a huge part of keeping my sanity in tact.

Optimize Your Routine, Simply

  1. Do things that are manageable
  2. Make yourself breakfast
  3. Go For A Run
  4. Meditate when the news gets overwhelming

Now, I’ll be honest, I’m speaking from my post of privilege as a black woman abroad who has the luxury of living alone and a career that has allowed me to work 100% remotely. However, even though I am still required to “report” to work at a specific time five days a week, I’ve realized how important the small things from my normal routine are to quarantine routine. For me, making my bed every morning and getting dressed for work even if I don’t have meetings scheduled is a huge part of keeping my sanity in tact.

But in addition to that, I’ve reacquired my love for cooking and make it a point to cook breakfast each morning. And each evening, like clockwork, even if I’m dog-tired, I pull out my yoga mat and sweat out the frustrations of the day because it makes me feel good; and I’ll also be damned if Corona catches me slipping this summer or whenever we’re able to take advantage of bikini season again. 

Maybe my morning routine doesn’t fit you at all; it’s not meant to be a one-size fits all. But what’s important is that you find a routine that suits you, your lifestyle, and your goals. For some of us, it’s fitness; for others it may be art, but what’s important is that you do it for you! 

Dr. Bianca, Performance Tempel Member, contributed this post. Want to submit a post to be featured? Email  

Working Out and Sexual Performance? Let Me Explain

I’m sure you’ve read all the men’s health magazines and cosmo women’s’ articles that will give you the best workout and in-between the sheets calorie totals. Today though, we’re going to unapologetically talk about how working out and sex correlate for better bodily functions and better sex. And for those of us who aren’t getting any, we’ll discuss the benefits that working out can give to prepare for an unforgettable sexual performance. It’s go time.

Written by: Khoury Solom

Disclaimer: Consensual, safe-sex is the best sex. Please have sex responsibly.

Benefits: Working Out And Sex

Better Blood-flow

Blood-flow during working out and sex is important. As the heart pumps blood to keep it coursing through veins it produces better sexual stimulation for both genders. For men, better blood flow can spell  a harder, fully functioning erection.  For women, having an ideal blood flow will heighten arousal and result in satisfying orgasms.

Fitness, of course, improves blood circulation. Bettering your cardiovascular health doesn’t just have to mean hitting the gym hard either. Improved blood-flow has been scientifically documented in people who practice yoga, lift weights, or people who do any mild physical activity consistently. The keyword here is consistently.

Muscle Strengthening

This shouldn’t have to be said, but it’s here to make the deeper point of using muscle strength to provide satisfaction.  The muscles we use to sexually perform varies by position and a person’s active involvement. If you care about your partner’s climax and your role in it, continue reading.

As muscles lack fluidity, flexibility, and strength .. it could lower the chances of enacting those risqué pleasureful movements and it can definitely effect the staying power needed for mutual partner completion.

Designating days to target different muscle groups—such as glutes, leg, arms, back, ect— isn’t a bad idea. Strength training activities enhance muscle stamina and improve the fluidity of movements. You’re better able to move side to side, up and down, and rotate smoothly during sex. Translation? Effortless dexterity and faster recovery after the first round increase the likelihood for a round two.


Your muscles need to be able to go the distance during sex; but  mental stamina is just as important. They’re important in anything, trust me.  Sex should be about achieving the goal for you and your partner. It shouldn’t be selfish. Stamina, along with a tantalizing sensory experience will intensify the climaxes. How do you build stamina through fitness? Consistency. Consistent exercise improves cardio respiratory endurance. Your heart strengthens and a healthier heart means healthier pumps, which bring more oxygen to your muscles and brain. Thus, a better functioning mind and better functioning muscles is a beautiful thing for the climax.


Working out and sex excite certain hormones in our bodies. There is one major hormone that I’ll discus in this section:  testosterone. Testosterone isn’t just a man’s hormone. It’s important for women too. One study shows that regular exercise increases and balances testosterone levels in women, effectively lowering their body mass index (measure of body fat in relation to weight and height).Sexual desire, fantasy, touch sensitivity and orgasms are all driven and connected to testosterone. For women and men, balanced testosterone levels are what keep the sex drive healthy and active.  Beware though, too much testosterone spells complications for both sexes. Hormones are meant to have harmony! Throwing them off with too much exercise, steroids or substitutes could cause unwanted results.

That’s all from me. But I’m here to answer your questions. Shoot me an email and mention Khoury’s sex talk to get some more insight. As I know more, I’ll share more.

Until next time, peace.


Institue: Using Coffee As Pre-Workout Stimulant

Say whatttt? You can use coffee as a pre-workout? Okay, yes but Let me explain this first:

There’s some existing research that claims caffeine to be an effective workout stimulant. Coffee, of course, has caffeine in it and caffeine does the following to and for the body:

  • stimulates the central nervous system
  • immediate mental alertness and focus
  • increase your heart rate and blood pressure temporarily
  • stimulates the digestive tract
  • boosts energy levels

Also consider that:

  • the body can build a tolerance to caffeine amounts if digested regularly
  • too much caffeine will cause muscle twitches or jitters
  • caffeine is slightly addictive and withdrawals can include headaches, anxiety, and irritability

How To Strategically use Coffee As a Pre-workout:

Now that we’ve gotten the base information out of the way, it’s time for the good stuff. Coffee as a pre-workout isn’t your morning meditative cup or leisurely sip. Get ready for a stronger and more strategic experience:

1. Only use creamer in small amounts.  If you must, you can use a little bit of vanilla protein powder  or coconut oil to ease the taste. Nope, no exceptions. To use coffee as an effective pre-workout milk and creamer have to go

2. Have a cup ( 8 -15 ounces) an hour before your workout. Don’t over do it. 1-2 cups max. Consider your workout type (i.e. functional, cardio, weight training, cross fit) and adjust the amount you consume to fit, sometimes less is more.

3. Be careful. Too much coffee drinking can produce those side effects discussed earlier in this post. So use this preworkout when you’re extremely unmotivated, lethargic, fatigued or really need to have a great workout performance but just can’t find the energy.