Archives for Nutrition

Breakfast Made Easy!

To Go Breakfast Burritos!

Ingredients to make breakfast burritos

  • 5-6 Eggs (Sub-lower fat option use Egg whites)
  • 1 package Sausage (Sub Shredded Chicken, Bacon, Extra Lean Ground Turkey)
  • 3 medium Potatoes (Easier, use the simply potatoes o’brien freezer version)
  • 1 cup Cheese – this is an estimate, use more or less how you’d like
  • Tortillas – I use the standard/medium sized tortillas

Directions:

Cook the protein of choice, then scramble your eggs….Cook the potatoes according to the style you purchased (some can be microwaved) and then combine all your ingredients and make your burritos. You can store them in your fridge and grab and go!

Why You Should Check In?

It has been a bad week and you had several drinks with friends, or you went out and decided to say Screw it to your numbers, or maybe you under ate because you felt bad about the day before, or you feel like your loss less than a pound isn’t anything to report?…Do any of these sound familiar?

We are all human and if you are feeling any of the above it might suggest we need to take a hard look at your relationship with food. Say yesterday you indulged too much and so therefore today you figure you will under eat in carbs or fat to make up for it. DONT. Stop your thinking right there. Don’t think you need to work out extra hard the following day, or that you failed, or that maybe this challenge was a bad idea. Just DON’T! You are like every other person on this planet. You are Normal, You are Human… It is going to happen and I am here to tell you its OK. Don’t stress over your check in. Just Check In.

Many times if we decide to under eat then the entire week will consistently go down hill because your body is then completely confused as to when its going to get fuel. Therefore, it starts to hold on to fat in the event you don’t feed it. It needs consistency. So you had a bad day, its ok, you get a new day. Each day you wake up you get to start fresh!

Maybe you don’t want to tell me about your week because you think I might judge you or have something negative to add? Nope, a check in is a sounding board for you. You can tell me as much as you want and why and get it off your chest. It feels better to talk about it and get ideas or even just motivation for your next week. Yesterday I went over in my fat and carbs by 20+, but it is what it is.. I get a new start today! And I am ok with that. So we want to get you to that point too!

Some of you have been reporting that you are only down this or down that. A pound or even .3 is a loss! This is not a fast moving train, AND your body is losing inches even when the scale doesn’t look like much, TRUST ME… if you are following the program it IS WORKING. Just you wait and see.

I am here for you. I am here for suggestions, to listen, to give you motivation, to help. Use that, its part of what you paid for. So why not!? Good or Bad Weeks, just show up and be true with yourself, you will find that it becomes very freeing!

You all are doing really well and I am completely pleased with everyones progress. Everyone is EXACTLY where they should be!

Remember the more I know, the more I can help!

Happy Sunday!! If you need anything, I am a text away!

Ground Turkey Sweet Potato Skillet

Cuz who doesn’t love sweet potatoes?

This gluten-free and low fat Ground Turkey Sweet Potato Skillet will be ready to dig in less than 30 mins and you will be amazing by the flavorful of it. It’s a perfect ONE-PAN meal for your family to enjoy!

Ingredients:

    • 2 tbsp extra-virgin olive oil
    • 1 lbs extra-lean ground turkey
    • 1 tsp garlic clove, minced
    • ½ cup onions, diced
    • ½ cup yellow pepper, diced
    • 1 ½ cup sweet potato, diced
    • Salt and freshly ground black pepper
    • A pinch of red chili flakes
    • ½ cup shredded mozzarella cheese
    • Fresh parsley for garnishing

Directions:

  1. In an iron cast skillet, heat olive oil over medium high heat.
  2. Add ground turkey and garlic.Use a wood spoon breaking up the turkey while it cooks.Stir occasionally and cook for about 7 minutes.
  3. Add onions and yellow peppers and cook until onions are gold brown.
  4. Add the sweet potato, chili pepper, salt and pepper.
  5. Cover the skillet and cook until they are tender. Don’t forget to stir occasionally. If necessary, add more olive oil or a little bit of water to cook faster the sweet potato.
  6. While the sweet potato is cooking pre-heat the oven to 400 degrees.
  7. When the sweet potato is tender, add shredded mozzarella cheese and bring the skillet to the oven to melt the cheese* (see note below).
  8. When the cheese melts, remove from the oven and garnish with parsley.

* You can just put the lid on the skillet for 5 minutes. The cheese will melt.

**You can keep this recipe in the fridge for up 6 days.

For this recipe I used ground turkey that is 85% more lean and has 15% less fat than beef.

NUTRITION INFORMATION

Yield: 4, Serving Size: 1/4

  • Amount Per Serving:
  • Calories: 247
  • Total Fat: 15.8g
  • Cholesterol: 38.7mg
  • Carbohydrates: 15.8g
  • Sugar: 3.5g
  • Protein: 11.1g                       Recipe found on Primaverakitchen.com

Why should athletes eat sweet potatoes? The answer is simple; sweet potatoes are an excellent fuel source in the form of complex carbohydrates. Besides providing energy, they are also loaded with beta-carotene, a powerful antioxidant that combats the oxidative stress that results from a hard workout. Sweet potatoes are also a good source of fiber and provide potassium, an essential electrolyte for maintaining fluid and electrolyte balance and keeping blood pressure in check.

Simply Roasted Sweet Potatoes

Servings: 8    |    Portion: about 1/2 cup

Ingredients

  • 4 sweet potatoes, rinsed and scrubbed, peeled if desired
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon cayenne pepper
  • freshly cracked black pepper to taste

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Slice the potatoes horizontally into rounds, about 1/2-inch thick. Then cut pieces into 1/2-inch cubes. Cutting the potato into uniform pieces ensures the pieces are all relatively the same size, which will help them cook at the same rate, preventing scorching or underdone potatoes.
  3. In the bottom of a mixing bowl, whisk together the olive oil, salt, cayenne pepper and black pepper. Add the potatoes to the bowl and toss to coat.
  4. Spread the potatoes out onto a large rimmed cookie sheet lined with parchment paper (or a large rimmed cookie sheet lined with foil that has been coated with non-stick cooking spray).
  5. Place in the oven and roast, stirring halfway through cooking time, until lightly brown and fork-tender, about 30-35 minutes.

ENERGY

Many assume that energy comes from caffeine, but they are wrong!

When you consume too much caffeine, you produce cortisol, a.k.a. “the stress hormone.” Cortisol sucks. It drains you of energy, makes you irritable, and yeah, you are more “stressed.” Nobody wants that, right?

 

A big part of  energy comes from  nutrition, which consists of what we call “energy food.”

Energy food is how food is used for energy instead of turning to caffeine or other stimulants.

Load up on these energy food sources and watch your stress levels decrease, your energy increase and your overall mood improve drastically.

 

 

Water- When you are dehydrated, everything sucks. Your energy is whack, it’s tough to focus, you get out of breath fast and yeah, it just sucks.

Water plays a huge role in energy production. In order for essential chemical reactions to happen in your body, you need to fuel up and stay hydrated!

Black Beans- Fiber is a beast! Yep, it does clean you out, but it’s a huge help with keeping your energy up and staying level throughout the entire day.

Oatmeal- If I know I have a long day ahead of me, I eat high-quality oatmeal for breakfast. This sticks to my gut for hours and provides me with the great carbs I need for focus and energy. Oh yeah, and it helps pack in fiber, which also helps boost energy.

Almonds- Almonds provide magnesium, which is a key nutrient for energy production.

Apple Cider Vinegar- Just 1 to 2 tablespoons per day.  Use this at night and mix it with a tablespoon of honey. It helps me with  sleep, and we all know how much sleep increases energy. In addition, apple cider vinegar helps with acid reflux, heartburn and can even help control blood sugar.

Think you can’t find a Healthy-ish drink to enjoy in the heat? Think again!

Ingredients
1 can of Bai Bubbles Waikiki Coconut
1/2 cup of fresh strawberries, hulled and halved
1 oz of whipped cream flavored vodka (optional)

Macros: Protein:0.5 Carb:16.8 Fat:9.9

(vodka added as fat per calorie count of 88 cals per 1 0z serving)

**To add calories as fat, divide the calorie count 88 by 9=9.7 add this to the other items in your drink.

Not too shabby if you ask me!

Now if you wanted to add the calories as a Carb instead, you would take the 88 and divide that by 4. This would require you to manually enter the info into your app. However you can break down any drink and figure what would work for you!

For Example: Say you are going to have a glass of wine or a beer. You need to search for the total calories of that item for total fluid ounces you will consume. Once you find it, see where it can fit

(as a carb? or a fat?)

Then divide those calories either by 4 for a carb, or 9 for a fat.

Cheers!

Carbs Count

Two slices of bread
Two tablespoons of peanut butter (typically one serving)
One tablespoon of jelly (typically one serving)

Now, let’s whip up a hypothetical sandwich using popular conventional ingredients. We’ll start with two slices of Classic White Wonder Bread. We’ll add two tablespoons of JIF Creamy Peanut Butter. Then we’ll finish off with a tablespoon of Welch’s Concord Grape Jelly. Here’s what the nutrition facts look like for that hypothetical PB&J:

430 calories, 18 g fat, 2.5 g saturated fat, 450 mg sodium, 58 g carbs, 2 g fiber, 16 g sugar, 14 g protein

 “When you consume carbs, your body converts them into a form of sugar called glucose that can be used for energy. The glucose, in turn, is changed to glycogen so that it can be easily stored in your muscles and liver for later use. It is the predominant storage form of glucose and carbohydrates in humans, and it’s an essential fuel source for the body during all forms of exercise.”

Simple carbs are carbs that can be digested quickly. They’re made of just one or two sugar molecules, allowing them to be digested rapidly and produce energy quickly. A PB&J is high in simple carbs, thanks in large part to the fruit jelly or jam.

There’s a reason so many elite athletes turn to PB&Js for their pre-game or halftime meal—it works. The simple carbs give players fast energy; the modest amount of protein helps them stay strong without weighing them down; and the sodium helps them stay hydrated. The modest-sized sandwich also doesn’t sit heavy in their stomachs.

Food for thought?

Greek Yogurt

Traditional Greek yogurt is made by straining the whey out of regular yogurt. Whey is the liquid that remains after milk has curdled. The straining gives Greek yogurt a thicker, creamier texture than regular yogurt, but Greek yogurt also has less sugar and more protein.

According to the USDA, a six-ounce serving of nonfat Greek yogurt contains 100 calories, less than a gram of fat, 61 mg of sodium, 240 mg of potassium, 6 grams of carbohydrate, 6 grams of sugar and 17 grams of protein. It’s also high in calcium and vitamin B-12. Six grams of sugar is not an insignificant amount, but none of it qualifies as “added sugar,” because it all comes from lactose, the naturally-occurring sugar in milk.

Generally speaking for athletes, the more protein, the better. Protein not only helps build muscle mass, it also plays an important role in weight management. A 2014 study published in Nutrition Journal found that a high-protein yogurt snack helped healthy women stay fuller for longer and consume fewer calories throughout the day better than a high-fat snack with an equal number of calories.

The type of protein found in Greek yogurt (casein) makes it especially attractive for those who want to pack on lean muscle, as it contains all nine essential amino acids. Essential amino acids are those that cannot be produced by the body—we must get them through food.

Another big benefit of Greek yogurt is its high probiotic content. Probiotics are the “good bacteria” that live inside your gut. When you ingest probiotics, they enter what’s known as the “gut microbiome.” The gut microbiome consists of yeasts, fungi and roughly 3 to 4 pounds of bacteria. More than 5,000 species of bacteria live in the gut, and the bacteria balance inside the gut plays a huge role in overall health.

If you purchase authentic Greek yogurt made with quality ingredients, you’re buying a very nutritious food. It’s not only typically lower in sugar than regular yogurt, it also usually contains roughly twice as much protein. Add the fact that it’s high in calcium (key for strong bones and optimal heart, nerve and muscle function) and vitamin B-12 (which helps create red blood cells, maintain healthy nerve cells and produce DNA and RNA), and it’s clear that Greek yogurt is a nutritional winner. Just steer clear of the varieties that are chock full of added sugar.

Happy MONDAY!

3 Days Down! You all started on a Friday going into your weekend… Some may find this hard, but at the same time you will have to figure things out on days of celebration, last minute plans, and holidays!

Meal Plan your week for the Ultimate Success!! I like to use my crockpot on the weekends and cook some chicken and other items in bulk. That way when I am pressed for time, I can grab some protein and veggies and go. No guessing, just grabbing. This week try buying a few veggies and chopping them all up and baking them with a little seasoning. Portion it out and add it to any lean protein option! Makes life easy!

Slow Cooker Cilantro Lime Chicken

2 pounds skinless, boneless, chicken breasts (fresh or frozen)

1 packet taco seasoning mix (I use low sodium)

1 (16 oz) jar salsa (use your favorite; I used a Sprouts brand)

⅓ cup chopped fresh cilantro

juice from 2 small limes

**Place chicken in the bottom of your crockpot, sprinkle taco mix over the chicken, cover with lime juice and salsa.

**Cook on low for 6-7 hours. Pull cooked chicken out and shred into a container. Pour 1/2-3/4 cup of the juice on the chicken once shredded.

**Serve over lettuce for a low carb option, or in tortillas with all your favorite toppings. Tomato, onion, avocado, shredded cheese or sour cream for instance!

 

You have taken the challenge to eat like an athlete. Today when you are weighing, measuring and logging your food and you get annoyed or frustrated think about this… Today June 3 2017 is 1 year from Gary having his heart attack after leaving the gym.  Working out and eating right go hand and hand. So today rather than wanting to say screw it’s Saturday, think about the changes that Gary had to make after he was given the chance to change and make better choices for himself and his family (CFP family included).  Make good choices on a daily basis but remember to treat yourself every now and then. Life is about balance. Train hard & eat well my friends!

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