Viewing entries in
food

Comment

Ranch Chicken and Veg Skillet

20180111114019

20180111114019

Dinner time around house is after workout. Ideally workout would be done by 5:30 but needless to say that's not always the case. This means that by the time dinner is ready, we are hungry bears. To help in this effort, I try to find quick meals for the week nights.

Recently, I've been trying to prep any veggies, sauces or spice mixtures while I'm waiting on my Mr. to get home. This has helped tremendously! This recipe lends very well to that method of a little prep and then cook later

I chopped the veggies and chicken and made the ranch seasoning before workout and then all I had to do was basically throw it in the pan, let it cook for 10-15 mins and then eat. So easy.

The cheese pictured here is the cheddar variety of Daiya shreds.

The cheese pictured here is the cheddar variety of Daiya shreds.

If you serve this hot and mix it up the cheese melts into gooey yumminess.

Ingredients

Ranch Seasoning

  • 1 tsp Dill

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp dried minced onions

  • 1 T parsley

  • 1/4 tsp black pepper

  • 1/2 tsp sea salt

Skillet

  • 2 tsp olive oil

  • 1 pound thin sliced chicken breasts, cut into bite sized pieces

  • 1/2 red onion, chopped

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 large zucchini, chopped

  • 1/2 can black beans, drained and rinsed

  • 1/4 cup quinoa, rinsed (uncooked)

  • 1 can fire roasted diced tomatoes, undrained

  • 1/2 cup low sodium chicken broth

  • 1 cup cheddar cheese, shredded

  • Fresh cilantro, for garnish

Directions

  1. In a large skillet, heat oil on medium high. Add chicken, onions and ranch seasoning blend. Saute and stir often for 2 minutes. Chicken should not be fully cooked.

  1. Stir in bell peppers, zucchini, beans, tomatoes, rice and chicken broth. Bring to a boil, then cover. Simmer on low for 15 minutes or until chicken is no longer pink in the center and quinoa is cooked.

  1. Divide among 4 bowls. Sprinkle cheese evenly over. Top with Cilantro and serve!

Comment

Comment

Vegan Taco Lasagna

20170925011058.jpg

I often have the urge to head out the door to my favorite Mexican restaurant, but unfortunately my Mr. isn't a big fan. Not sure why because he's quick to eat anything Mexican inspired that I cook. So I often make up for lack of restaurant access by cooking tex-mex dishes for our lunches and dinners.  In the past, I've made lots of slow cooker type recipes that are delicious. You can even find many of them here on the website. 

This time around, I threw together a plant based taco lasagna. As per my norm, I was tasting as I cooked to make sure it would have the right flavors and the right amount. It started out a little bland so I doctored it up right away and came out with a dish that is pretty tasty. 

Ingredients

1 14oz can black beans, drained

7 cloves of garlic, minced

2 bell peppers, I used one red and 1 green

8oz cherry or grape tomatoes

2 Tbsp olive oil

2 Tbsp tomato paste

Herbs of choice (think Italian seasoning, paprika, chili power, cumin, coriander)

Salt & Pepper to taste

1 medium onion, chopped

7oz Tempeh, cumbled

1 cup raw cashews

1 cup organic vegetable broth

1 Tbsp tahini sesame paste

12 whole wheat tortillas

Directions

1. Boil 1 1/2 cup of water in microwave. Add cashews and let sit for at least 15 minutes while you prepare the rest of the items.

2. Preheat oven to 390°F.

3a. Wash peppers and tomatoes. Add to foil lined baking sheet. Roast peppers and tomatoes for 45 minutes.

3b. If you have an air fryer, you can speed this process up by placing peppers and tomatoes in the basket, turning air fryer to 390, and roasting for 10 -15 minutes. Be sure to check in on them after a few minutes.

4. Open and drain black beans. Mix together with chopped garlic. Set aside.

5. Heat a pan over medium heat, add 1 tbsp olive oil.  Once oil is hot, add chopped onion and crumbled tempeh. Cook for 7-10 minutes or until tempeh is slightly brown.

6. Once vegetable are cooked, remove from oven or air fryer and let cool for 5-10 minutes (until you can handle them). Remove the skins and innards from the peppers. Add along with tomatoes to a blender or food processor.

7. To the blender add 1 tbsp olive oil, salt & pepper, tomato paste, and seasonings of choice. I used the following:

3/4 tsp pink Himalayan sea salt

1/2 tsp ground pepper

1/2 tbsp chili powder

1/2 tsp paprika

1  tsp cumin

1 tsp coriander

You could also add some Cayenne pepper but we don't like a lot of heat.

8. Mix sauce with onion and tempeh mixture in pan. Allow to cook on low until you finish making the cheese sauce.

9. Cheese sauce: Drain soaking cashews, add to blender with tahini paste and vegetable stock. Taste for flavor and add salt, pepper, or other seasonings as needed.

10. Assemble the lasagna starting with a thin layer of cheese sauce, then tortilla, tempeh mixture, beans and then cheese sauce again. Finish with a later of tortillas topped with cheese sauce.

11. Bake at 360°F for 25-30 minutes. Serve and enjoy!

Comment

1 Comment

Quinoa Pizza Bites

20170925103543.jpg

I spend a good chunk of my Sunday in the kitchen running a cooking marathon. These little guys were the result of the most recent success. 

I received an Air Fryer as a gift from my Mr. a few months back and put it to the test as often as I can. The original recipe I found called to make these in the oven but using the air fryer cut the cooking time down significantly and allowed me to use the oven for several batches of apple chips. 

After cooling, I packed 6 of these in a small container for our lunches this week. The recipe made enough for 6 servings ( 2 servings on Monday, Wednesday and Friday.) 

I can also imagine making these for a pitch-in or party. Simple ingredients, plant based, and flavorful. 

Makes 6 servings, Serving Size: 6 bites

Ingredients

1 cup cooked and cooled Quinoa (make sure to rinse it well before you cook it)

2 cups of cooked cauliflower, pureed in a blender

1 flax egg (or you can use a regular egg)

1/4 cup rice flour (I used brown rice flour)

2 Tbsp coconut flour

2 Tbsp pizza sauce

2 tsp onion powder

1 1/2 tsp garlic powder

2 tsp Italian seasoning

1 tsp pink Himalayan sea salt

1/2 tsp ground black pepper

Pizza Sauce for dipping

Directions

1.  If using the oven, preheat to 400° F. If using Air Fryer, make sure your basket is clean and preheat if you'd like. It's not necessary.

2. Mix all ingredients other than dipping sauce in a medium sized bowl using a wooden spoon. If you're up to some fun, use your hands. (But make sure to remove any rings and wash up!)

3. Using a small cookie scoop, scoop onto plate or parchment lined baking tray (if baking in oven).

4. Smooth out balls between your hands gently.

5. If baking, bake for 30 minutes. If air frying, gently place into basket, turn temp to 400 and allow to cook for 10-12 minutes. 

6. Allow to cool for a few minutes before serving with a side of pizza sauce for dunking. 

1 Comment

Comment

Egg Crust Pizza

We are often on the look out for low carb options especially when it tastes like our favorite foods! This pizza was easy to make and was highly approved by both the Mr. and I. Pizza is a food that I use to eat by the box full and seems to be ever present at social gatherings. While I love it as much as anyone can, I have had to say no on more occasions than I'd like because I have goals to meet. If you're pushing towards those goals, those extra calories from refined carbohydrates aren't helping you get there. This eggy pizza crust is easy to make and can be topped with your sauce, veggies, meats, and cheese of choice.

This is by far a treat due to the eggs and cheese content.

Serves 4

 

Ingredients

8 Eggs

3/4 lb shredded cheese, preferably mozzarella or Italian blend

Italian Seasoning *Optional

Garlic Powder *Optional

Tomato Paste or Sauce of choice

Your favorite pizza toppings

Directions

  1. Preheat oven to 400°F. Line baking sheet with parchment paper and set aside.

  2. Crack eggs into blender, add in 6 oz of cheese. Blend until well mixed. * You can also add couple shakes of Italian seasoning and a bit of garlic powder for more flavor*

  3. Pour into lined baking sheet.

  4. Bake for 15 minutes or until golden brown. Remove from oven.

  5. Increase oven temp to 450°F.

  6. Top with sauce, toppings of choice and cheese.

  7. Return to oven for 5-10 minutes, until cheese is bubbly and slightly golden brown.

  8. Cut into serving sizes and eat!

 

Comment

2 Comments

BBQ Chicken Spaghetti Squash Skillet

Low carb and bbq? Yes, please. I also love the versatility of spaghetti squash. If you haven't worked with spaghetti squash before, see my post about cooking it. There are many ways, but this is my favorite.

It might not be much to look at, but this was one of the most flavorful dishes I've made in a while. We both agreed that this absolutely must be made again in the very near future. The portions are big enough for a growing boy, wait I mean man. We devoured it in a matter of minutes after it cooled enough to eat.

20170510093327.jpg

Serves 4

Ingredients

  • 2.5CupsRoasted spaghetti squash (about 1/2 a medium sized squash)

  • 2CupsShredded chicken breastabout 1 medium sized breast

  • 1/2Red onionthinly diced

  • 1/4CupGreen oniondiced

  • 1/4CupCilantrodiced

  • 1/2tspSalt

  • 1/8tspPepper

  • 1/4tspChili powder

  • 1/4tspCumin powder

  • 1/4tspGarlic Powder

  • 1/4tspPaprika

  • 1/4-1/2tspRed pepper flakes,use 1/4 if you like some heat

  • 3/4CupGrated Reduced fat cheddar cheese,divided

  • 1/2CupBBQ sauce of choice (We like Sweet Baby Ray's)

  • 6TbspFat free plain greek yogurt

  • 2Tbsppanko

Instructions

  1. Preheat oven to 400 degrees.

  2. Gather ingredients and cooked squash. (See my post for more info on cooking spaghetti squash.)

  3. Bring a medium sized pot of salted water to a boil and boil your chicken until cooked through (20-25 mins.) Let cool.

  4. While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.

  5. Dice the green onion and cilantro and grate the cheddar cheese (If not purchased shredded) and set everything aside.

  6. Spray a casserole dish or cast-iron skillet with cooking spray.

  7. Using 2 forks, shred the chicken into small pieces and throw into a large bowl.

  8. Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and 1/2 cup reduced fat cheddar cheese, reserving the rest for later

  9. In a medium sized bowl, combine the BBQ sauce and Greek yogurt

  10. Pour the yogurt mixture over the squash mixture and mix until well combined.

  11. Pour into the casserole dish and top with panko and remaining cheddar cheese.

  12. Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.

  13. Devour!

My end result:

20170510093355

20170510093355

2 Comments

Comment

Bacon Cheeseburger Salad

We eat a lot, and by a lot I mean a ton, of salads. These are easy to make ahead the night before and they give us a big dose of vegetables. Our go to is usually a cobb like salad however, we wanted to mix things up to take the dull out of the routine. Also, who doesn't love a cheeseburger?

20170510093059

20170510093059

Serves 4

Ingredients 

Salad

  • 1lbGround sirloin

  • 1/2 Onion, chopped

  • 1tspSea salt

  • 1/4tspBlack pepper

  • 2 bags Romaine Lettuce Blend

  • 1cupTomatoes(chopped)

  • 3/4cupCheddar cheese(shredded)

  • 1/2cupPickles(diced)

  • 8 slices of center cut bacon, cooked, 2 slices per serving (I always make it in microwave so it's perfectly crispy.)

Dressing

  • 1/2cupMayonnaise

  • 2tbspPickles(diced)

  • 2tspMustard

  • 1tspWhite vinegar

  • 1/2tspSmoked paprika

  • 1 packet stevia(or any sweetener of choice; adjust to taste)

Directions

  1. Cook onion and ground sirloin in a skillet over medium high heat. Season with sea salt and black pepper (I also added a little bit of beef seasoningfor that extra burger goodness). Cook for for about 7-10 minutes, breaking it up ( I'm thankful for the mix n' chop for this job), until the beef is browned and moisture has evaporated.

  2. Meanwhile, blend all the dressing ingredients in a blender. If dressing is thicker than you like, thin out with water or oil and puree again. Adjust sweetener to taste. Refrigerate until ready to serve.

  3. Combine the remaining salad ingredients in a large bowl. Add the ground beef. Toss with dressing.

Since I pack this for lunch, I let the beef cool and then separated it into individual portions and put into the fridge until the next morning when I assembled the salads. I also pack the dressing in a small container so that the salad doesn't become soggy. If you'd like to see how I make bacon in the microwave, check out the post OVER HERE.

Comment

1 Comment

Microwave Bacon

My mom, who majored in home economics in college, taught me how to cook just about anything in a microwave. Yes, I've read some of the articles about it's danger and have decided that while it might cause harm, that the amount I've used it thus far in my life has probably done irreversible damage at this point.

I've taught several of my friends how to cook bacon this way and they've always sang the praises, especially when it comes to clean up. If you've done it right, it will be just the way you like it and you won't have the burn marks on your hands from popping grease! Win!

20170511090321

Items Needed

  • Appropriate servings of Bacon for your bunch (2 slices of center cut per person is what I prefer) 
  • White paper towels (The ink on the printed ones scares me to cook with)
  • Microwave bacon tray or large plate

20170511090350

My bacon tray, it's well loved in my house.

Directions

  1. Put 1 layer of paper towels on your bacon tray or plate. If using a plate, make sure it will fit in your microwave first. 
  2. Lay up to 4 slices of bacon on towel. This is the perfect amount for the towel, anymore and the grease can't be absorbed as well and you risk it being left behind in the microwave. If bacon hangs over the sides of the tray or plate a little bit, that's ok!
  3. Put another layer of paper towel on top. If cooking more, you can add your next layer of bacon. Make sure your top layer is always a paper towel. I recommend only cooking 8 slices at a time. I've done 12, it was a mess and it wasn't evenly cooked.
  4. On full power, cook bacon for 1 min per slice. My microwave is 900watts so this is perfect. If yours is higher wattage, subtract a minute from the total time and then check for doneness. Add time if needed.  (If cooking 8 slices in a 1100 watt oven, cook for 7 minutes to start.)
  5. If eating immediately, take tray out and let sit for a minute before you serve. This will allow for the bacon to crisp and cool a bit to handle. When I use bacon for salad, I take it out of the oven and allow to cool completely before bagging it up for storage. 

1 Comment

Comment

Monster Cookie No-Bake Balls

The standard gets an upgrade! I love refueling with these as an afternoon snack and let's be real, that's when the chocolate craving kicks in hard anyways. These were a little difficult to ball up because of the extra goodies thrown in but with patience, you'll get them in something that looks close to mine below.  My secret is to always use a cookie scoop and to use wet hands to smooth out the balls before putting into the fridge or freezer to solidify.

20170501014136

20170501014136

Makes 14 balls

Ingredients

1/2 C. Quick Oats

1/2 C. Old-Fashioned Oats

1/2 C. Creamy Peanut Butter ( if you only have crunchy, omit peanuts from recipe)

1/4 C. Honey (More if mix seems super dry and won't hold together)

1/4 C. M&Ms ( I had to use regular size since the store I shopped at this week didn't have mini)

1/4 C. Dry Roasted Peanuts

1/4 C. Mini Semi-Sweet Chocolate Chips

1/4 C. Raisins

Dash of Cinnamon

1/2 tsp Vanilla

Directions

  1. Mix all ingredients thoroughly in a big bowl. I use a big metal spoon but you can use your hands if they are clean!

  2. Using a cookie scoop, scoop onto parchment lined cookie tray.

  3. With wet hands, pack and smooth out each scoop of mix.

  4. Place in refrigerator for 1 hour or freezer for 30 mins.

  5. Eat and Enjoy! If you don't devour these, they can be kept in an air tight container in the fridge for up to 7 days.

If these don't disappear, I'd be shocked!

Comment

Comment

Choco Cherry Muffin Protein Balls

20170426093338

20170426093338

In our house, we pack our lunches M-F. This is a new flavor I added to our rotation of simple, fast snacks to pack and eat. We are both major fans of cherry and hope that sharing these will make your healthy eating more fabulous. 

Makes 12 balls. We usually eat 2 at a time.

Ingredients

1/2 C. Quick Oats

1/2 C. Old Fashioned Oats

1/4 C. Almond Butter

1/4 C. Honey

1/2 C. Dried Cherries

1/4 C. Mini Semi-Sweet Chocolate Chips

1/4 tsp. Cinnamon

1/2 tsp. Vanilla Extract

Directions

1. Measure out ingredients and add all to large bowl.

2. Mix together until all ingredients are thoroughly mixed.

3. Line baking tray with parchment paper.

4. Using a cookie scoop, scoop out 12 portions onto cookie sheet. Wet hands and roll scoops of mix to smooth out into balls.

5. Place tray in fridge for 1 hour or more.

6. Eat and enjoy or put into an airtight container for storage for up to 1 week in the fridge.

These types of snacks are very popular around my house. The favorite is peanut butter and chocolate, but these are just as delicious!

Nutrition Info

Choco Cherry No Bake Balls MyFitnessPal.com.png

Choco Cherry No Bake Balls MyFitnessPal.com.png

Comment

Comment

Pizza Spaghetti Squash Bowls

My MR. is a huge pizza lover, but really who isn't? By huge, I mean he could eat it everyday if I wasn't on the ball to keep healthy foods in the house. I'm always looking for ways to make sure we get those veggies in and satisfy the pizza craving. This one was a recent winner in our house. All the taste goods of pizza, without the carbs and cals! Read on for the recipe.

IMG_20170423_221114_133

IMG_20170423_221114_133

Serves 4 (or 2 really hungry adults)

Ingredients

1 Spaghetti Squash, cut in half lengthwise

Salt & Pepper, for seasoning

Extra Virgin Olive Oil - about a 1/2 tsp

1 cup of your favorite pizza sauce

30 slices of turkey pepperoni

1/2 cup 2% mozzarella cheese

Garlic Powder - to taste

Italian Seasoning - to taste

Directions

  1. Preheat oven to 350º F. Line a baking sheet with foil. Wash the outside of the spaghetti squash to remove any dirt or residue. Using a sharp knife, cut it in half lengthwise. Scoop out all of the seeds and discard. The inside should be smooth.

  2. Spray or use a brush to apply olive oil to inside of squash. Sprinkle with salt and pepper. Place inside down on baking sheet and bake for 1 hour.

  3. Remove from oven and allow squash to cool for 5 minutes. Gather the rest of your ingredients while you wait.

  4. Using a fork, scrape the "noodles" into the center of the squash. Leave the noodles inside the skin.

  5. Mix noodles with 1/2 cup of pizza sauce. Add garlic and italian seasoning to your liking. (I like to jazz up sauce because it never seems to have enough flavor.)

  6. Add 7 pepperonis to the top of the noodles.

  7. Top the pepperonis with cheese. Add 7-8 more pepperonis to the top of the cheese.

  8. Move top rack of oven to the highest position in your oven and turn broiler on high. Place pan with squash under the broiler for 4-6 minutes. Make sure to watch it so that the cheese doesn't burn.

My MR. and I shared a half of a squash and were pleasantly full. So, grab two forks and dig in! Make sure to blow on it a bit in case it's too hot.

Nutrition Info:

Pepperoni Pizza Spaghetti Squash Boats MyFitnessPal.com.png

Pepperoni Pizza Spaghetti Squash Boats MyFitnessPal.com.png

Comment

Comment

Easy Chicken Noodle Soup

Much more time efficient than most chicken noodle recipes and tasty to boot.

Serves 4 (11/4cups each)  Prep time: 15 mins      Cooking time: 20 mins

Ingredients 2 tsp. Olive Oil 1/2 cup chopped onion 2 cups slices celery (about 4 medium stalks) 4 cups low-sodium organic chicken broth 3 cups chopped rotisserie chicken breast, skinless 1 1/2 cups sliced carrots (about 3 medium) 1 tsp. dried oregano 1/2 tsp. sea salt 1/2 tsp. ground black pepper 1 1/4 cups dry whole wheat pasta 1/4 cup chopped fresh cilantro

Directions 1. Heat oil in a large saucepan over medium heat. 2. Add onion and celery; cook, stirring frequently, for 5 minutes or until onion is translucent. 3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 minutes. 4. Add cilantro before serving.

Nutritional Info (per serving) Calories: 357 Total Fat: 8 grams Saturated Fat: 2 grams Cholesterol: 96 grams Sodium: 518 mg Carbohydrates: 26 grams Fiber: 5 grams Sugars: 5 grams Protein: 44 grams

Comment

Comment

Turkey Chili

Makes 6 servings, 1 cup each

Ingredients

1 tsp. olive oil

1 1/2 lbs raw 93% lean ground turkey

1 medium onion, chopped

1 medium green bell pepper, chopped

3 cloves garlic, finely chopped

1 1/2 tsp. ground cumin

1 tbsp. chili powder (adjust to taste)

1/2 tsp. sea salt

1/4 tsp. cayenne pepper (to taste; optional)

2 (15oz) cans black beans (or pinto beans), drained, rinsed

1 (15 oz) can all-natural diced tomatoes, no sugar added

12 fresh cilantro sprigs, finely chopped (for garnish; optional)

Directions

1. Heat oil in large saucepan over medium-high heat.

2. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally for 5-8 minutes, or until turkey is no longer pink.

3. Add cumin, chili powder, salt, and cayenne pepper; stirring constantly for 1 minute.

4. Add beans and tomatoes (with liquid). Bring to boil. Reduce heat to low; gently boil, stirring occasionally, for 15-20 minutes, or until thickened.

5. Serve warm, sprinkled with cilantro.

21 Day Fix Equivalents

1/2 Green

1 Red

1/2 Yellow

Comment

Comment

Avocado Tuna Salad



Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
¼ medium avocado, mashed
2 Tbsp. fresh lime juice
1 dash sea salt
1 dash cayenne pepper
1 (5 oz.) can solid white tuna, packed in water, drained
1 cup mixed salad greens
½ cup alfalfa sprouts
1 slice medium tomato
Preparation:
1. Place avocado, lime juice, salt, and cayenne in a medium mixing bowl; mash until well mixed.
2. Add tuna; mix well.
3. Place greens on a serving plate; top with tuna mixture.
4. Top with sprouts and tomato.

Comment

Comment

Turkey Lettuce Wraps

Makes 6 servings 1 wrap each


Ingredients
1 1/2 lbs 93% lean ground turkey
1 tsp garlic powder
1 tsp ground cumin
1/2 tsp. sea salt
1 tsp. chili powder
1 tsp. paprika
1/2 tsp. dried oregano
1/2 medium onion, finely chopped
1/2 green bell pepper, finely chopped
3/4 cup water
3/4 cup tomato sauce, no sugar added
6 large lettuce leaves, washed and dried (romaine)
1 medium tomato chopped
1 cup chopped fresh cilantro

Directions
1. Heat large nonstick skillet over medium heat. Add turkey, cook, stirring frequently for 5 minutes, or until no longer pink.
2. Add garlic, cumin, salt, chili powder, paprika, and oregano; mix well.
3. Add onion and bell pepper; cook, stirring frequently, for 4-5 minutes or until onion is translucent.
4. Add water and tomato sauce. Bring to boil. Reduce heat to low; cook covered, for 10-12 minutes.
5. Top each lettuce leaf evenly with turkey mixture, tomato and cilantro.
6. Enjoy!

Comment

Comment

21 Day Fix Extreme Meal Planning - Round 2 Week 1

I've never been one of those gals who has it all together. Yes, if you ask many of my friends they might tell you differently but I have them fooled! For the second week in a row, I have successfully planed and prepped my meals for the week ahead. This is a huge step for me. When it comes to food, I keep plenty of healthy options on hand, but I don't usually plan everything this far in advance. After each item was cooked I even put it into serving sized containers so all I have to do is grab and go in the morning. 

Last week was a trial week at this for me. I will say, the first few days the lack of prepping food in the morning left me questioning if I had forgotten to do something or not. I relieved one stress only to add another!

I shared my eating plan for the week with the small group I'm working with to accomplish their goals. What goals are you working towards? Spring break is right around the corner, let's accomplish them together. Fill out the application at: http://goo.gl/vn7OJm 

The best part about 21 Day Fix and 21 Day Fix Extreme is that it takes all the guess work out of eating. You don't have worry about counting calories, how much to eat, or what ratio of fats, carbs, and proteins you're eating. See those colorful containers in the pic below? Those things are magical!

Comment

Comment

Fueling Your Body Like an Athlete

It's true what they say, you have to fuel your body correctly to achieve the outcome you expect. The right foods increase your energy, promote muscle growth and aid in muscle repair. The wrong ones set you back.While foods are packaged and marketed as healthy, did you know that there are some foods an athlete wouldn't even consider as part of their daily nutrition? Read on.1. Diet Soda

  •  Athletes see each meal as an opportunity to refuel—How much protein can I fit into this meal? How can I add more good fats? —because it’s what drives their performance. Nutritionally void foods like artificial sweeteners have no place in their diet. Not only do they offer no health benefits, but consuming artificially sweetened foods like a can of diet soda per day could significantly increase your risk for health problems and weight gain, says a study out of Purdue University. Artificial sweeteners trick the body into thinking it’s consuming real food, and because they’re over a hundred times sweeter than the real thing, your body starts producing insulin (the fat storage hormone). You’re better off consuming the real stuff in moderation.
2. Canned Soup
  • Canned soups might be convenient, but most of the time they’re no healthier for you than other highly processed snacks—their long shelf life should tip you off. “Some soups are so processed and high in sodium that it trumps over the health benefits. I would opt for low-sodium or homemade instead,” says Jim White, RD. The body needs sodium to function properly, but too much can lead to high blood pressure.
3. Rice Cakes
  • Rice cakes have long held a “healthy” reputation, but the staple diet snack is practically empty—nutritionally speaking. Yes, they do boast a low calorie count, but athletes need calories to keep up their energy levels. Not to mention these crunchy little snacks will send your blood sugar soaring. Rice cakes can have a glycemic index as high as 91, not far off from pure glucose, which has an index of 100. For better carbs, grab an English muffin or some fruit instead, suggests White.
4. Sugary Cereal
  • Artificial sugar is a definite no, but chowing down on too much of the real thing is just as bad. While active guys can afford to take in more calories than the average man, it doesn’t mean they’re scarfing down sugary foods on the daily. No athlete gets to the top of his game, and stays there, by starting his day off with a big bowl of oat cereal and marshmallows. Too much sugar also causes a spike in insulin, priming your body to store more fat.
5. White Bread
  • Says White, “White pastas, rice and breads are OK, [but not ideal] because they are stripped of their nutrients and fiber.” Refined white flour is made from stripping the fiber, wheat germ and essential B vitamins from the wheat kernel—what’s left is a highly processed food product, and when consumed, raises insulin levels and contributes to dips in energy and weight gain. Stick to whole-grain products; those made of white flour are not going to give you lasting energy.
6. Microwave Popcorn
  • Whether from the concession stand or popped in the microwave, this movie staple has got no place in a fit man's diet. Saturated with unhealthy fats, unearthly levels of sodium, and in some cases, laced with chemicals, popcorn does not fuel an athlete's body for a strenuous training session, nor does it encourage recovery after a long workout. Microwave popcorn bags are also lined with something called perfluorooctanoic acid (PFOA), a chemical which is also found in Teflon pots and pans—yikes. There is a flip side, however. If you air pop the corn or pop it on the stove with a small amount of coconut oil, it turns into somewhat of a superfood, boasting high levels of antioxidants and a hearty dose of satiating fiber.
7. Granola
  • Before you roll your eyes, listen up. Granola might seem healthy, with fibrous oats as the base, but it’s not exactly all it’s cracked up to be. Most versions of the cereal come stacked with high amounts of sugar, unnecessary fat, and an excess amount of calories. Does anyone ever stop at the ¼ cup serving? While highly active guys need the calories and fiber, the downsides of granola outweigh the benefits. A bowl of oats with a giant scoop of nut butter is a much better alternative.
8. Alcohol
  • Maintaining a superior level of fitness comes down to consuming everything in moderation—especially alcohol. What serious athlete do you know shotguns beers or throws back shots on a regular basis? Alcohol inhibits your physical fitness in a number of ways. Too much booze slows muscle recovery, impairs motor skills, and decreases strength and sprint performance. It’s also a diuretic, so it dehydrates you. Research published in ACSM’s Health & Fitness Journal also found alcohol depresses the immune system and slows the body’s ability to heal, which could increase your risk of illness and injury.
9. A Meal Without Protein
  • An athlete needs his protein. “Protein is important for repairing and strengthening muscle tissue. I would advise to add protein to every meal to maintain adequacy, balance, and variety, while also helping lower blood sugar levels and increasing satiety,” says White. Oatmeal may be the breakfast of champions—but not without a side of egg whites or a big scoop of nut butter. 
Do you see a trend? Low sugar (real or artificial), high protein and some healthy whole grain carbs. Do you know the right mix? Have you ever struggled with portions? I've got some options to help you on your way to fueling your body like an athlete and helping it look like one too. Use the contact form to set up a time to talk to shoot me an email to see which option might be best for you!

To your health,

Sarah

Comment