Archives for Nutrition

Protein Apple Crisp!

4 Medium Apples (Gala or HoneyCrisp)

1-1/2 Cups unsweetened applesauce

2T Sugar Free Maple Syrup

1-1/2tsp Apple Pie Spice

2 Cinnamon Roll Quest Bars

 

Pre-Heat Oven to 375. Lightly spray 4 ramekins (oven safe bowls)

Chop Apples into bit sized pieces and add to mixing bowl with applesauce, syrup, and pie spice.

Place Quest bars (out of the wrapper) on a small piece of parchment paper and microwave 45 seconds to 1 min. Let cool then crumble by hand or use a food processor to break down.

Divide mixture evenly into ramekins and top with protein “crumble” Bake for 15min…

Nutrition Information (per serving): Calories: 185 Carbs: 32g Fiber: 10g Protein: 10g Fat 3.5g

recipe from www.fitfuential.com

 

BULK COOKING FOR YOUR WEEK

You have maybe heard me talk about Meal Prepping and How Planning can REALLY help your first few weeks. Some people in previous challenges would Meal Prep on Wednesday’s and Sunday’s.. Whatever the days are, Meal Prep can be SUPER helpful when you are starting something new.

Things I make most weeks to help me for those on the go nights…This ensures that I don’t just got out to eat, or grab a kids snack, because I know I can quickly toss together something and heat it up and go. Takes maybe an extra min or so on your part.

  1. White Rice ( I make at least 3 cups a week to start)
  2. Roasted Veggies (I usually try to mix and match, asparagus/brussels/carrots/heirloom tomatoes/zucchini/squash/peppers/onions…) You get the idea. I usually do them on a large baking sheet, approx 420 degrees for maybe 15-20 min depending on the veggie. I do not use oil I have a spray 0 calorie thing, then season with whatever you like and bake!
  3. Chicken. Crock Pot, BBQ, Bake, or WOK. Whatever I am feeling. Crockpot is the easiest. I have been doing salsa and chicken and its quite good. You can really do anything, even using enchilada sauce is fun too. Great for tacos, salads, wraps, with rice etc.
  4. Treat. I used to bake one new Healthy treat a week. I still do on occasion but only when I am craving something. This week I am going to test out a 3 ingredient oatmeal cookie. Stay tuned to see if they are good!

Are these meals amazing? Maybe not, but in a pinch I know I am getting in my food groups that matter, and having it there to scoop out and measure real quick makes life easier and I don’t have to rack my brain with what to have or make. SO for on the go, these are my GO TO’s!

 

Treat Hacks…You Can Thank Me Later…

Do you love donuts? Me too..  Target Brand “Archer Farms” has glazed donuts with fantastic Macros, they serve their purpose for a donut treat and at only 8g of fat! #WINNING

Ice-Cream Lover Instead? Check out Yasso Brand, Enlighten, and Halo Top! ALL 3 are GREAT options and guys…..THEY HAVE DECENT AMOUNTS OF PROTEIN in them! #SCORE

Cookie Monster?? I got you… Thinsters, sold at Target and Costco! serving size is 5 cookies (now they are small but oh so good) take your 5 and PUT THE BAG AWAY!

Starbucks Run? Coffee Lover? If you have Instagram and aren’t following the Macro Barista then you are seriously missing out! He posts various Starbucks drinks with all the Macros listed in his posts, even shows you the screen so you know EXACTLY how to order. I have literally gone in and showed the cashier the screen shot and said “I want this” LOL.. Current one I want to try is the Snickerdoodle Cold Brew.. Just with Almond Milk instead of cream as Dairy Hates Me! You will NOT be disappointed!

Pumpkin Spice Basic Lover? Closet Pumpkin Spice person? No worries… I made some cookies recently I found on Pinterest and was shocked at just how good they were and they were hardly ANYTHING in the MACRO department. Best part? My kids loved them and said they tasted like muffin tops.. Now if you don’t like the top of ANY muffin, can we really be friends?? 3 Ingredients, thats IT…

YummyHealthyEasy.com

1 Box Spice Cake Mix

1 15oz Can of Pumpkin Puree

1 Cup Mini Chocolate Chips (I used Enjoy Life Dark Chocolate)

Pre-heat the oven to 350. Mix together the cake mix and pumpkin, once mixed fold in the chocolate chips. Use a larger spoon or ice0cream scoop if ya have it, place on a greased cookie sheet and bake for 12-15minutes. Remove from oven and leave on the cookie sheet for approx. 5min then transfer to rack to cool and ENJOY! Seriously, THAT SIMPLE..

Macros: Protein 0.5, Carb 5.2, Fat 1.4 per cookie! I managed to get 24 cookies out of one batch!

WEEKENDS!!

 

Seems to me, after doing several of these challenges over the years there is one common theme I hear. “The weekend is so hard!” Is this you?

I get it, you are good all week and really tried so hard. Maybe you had your check in and lost some weight and your feeling good! Then the weekend comes and you over indulge or you don’t track a whole day, have some drinks with friends, or an unexpected night out. LIFE HAPPENS GUYS and its ok! 

Trust me, if you get on the scale Monday am and freak over a few pounds gained that you had just lost, chances are its all water weight and somewhat inflammation from what you chose to eat over the weekend. With that said it may make your progress slowed, but progress is progress. Recognize what went on over the weekend. Own it. Then move on. I kid you not, each day is a new day. But we have to really try daily. The people who succeed in these challenges are the ones ready for change within themselves. I can give you tools, ideas, recipes, be your sounding board, offer advice and support you 110%, but if your heart isn’t in it, it just isn’t and you may not get what you want out of it. This process works, if you do. Ask around.

Alcohol. How does that fit? How do I track it?…Some of you may of tried to look items up on google or in the app or even my fitness pal and it shows you that glass of wine is 4carbs…Well there is a formula you need to use and you will have to manually add your drink or drinks to your app.

You can add a drink one of two ways. Either as a Carb or a Fat. Not both. If you are going to add it as a fat, you need to determine the total calories for whatever it is that you are drinking. (Sometimes we need to estimate but error on the side of higher than lower-or ASK ME) take those total calories and divide it by 9. Whatever the answer is, is the macro content for that drink. You then manually add it in and it’s tracked.

Now if you decide to track it as a Carb, maybe you don’t have a ton of fat available, take the total calories for the drink and divide that by 4. Whatever that number is, is what you will  input into your app for your said drink. So clear liquids will be lower calories (usually) and light beers will be lower on calories as well, so theres that. BUT if you have questions ask me. That’s what you paid for!

Cheers! to a GOOD weekend!

 

 

ARE YOU A ICE-CREAM LOVER?

 

Think you cant have this while counting your macros? WRONG! This ice-cream has protein and packed with great flavor! And the Serving size isn’t Bad either! Can’t have dairy? They also now have Dairy Free Options….WHAT?!? YUP!

 

I have seen these popping up everywhere, Sprouts, Costco, Aldi, Vons, and other grocery stores. GO GET SOME AND TRY IT!

 

THIS WEEKS CHALLENGE WOD

**YOU MUST COMPLETE THIS IN ORDER TO BE CONSIDERED TO WIN IN THE END!**

 

2.4 On the Bike

If you absolutely cannot get to a bike (we have a few non-members doing the challenge) then run a mile for time. You will all need to submit your times for this Challenge Wod to me, via text by 9/23/18 NO LATER THAN 12MIDNIGHT..

We will re-visit this at the end of the 6weeks. 

 

Also, in the gym we will have a blue basket that contains an index card with your name on it. There will be weekly challenges that you will need to complete in order to get a point for your team. These “challenges” need to be done in the gym and signed off by a coach. Find your card (if I am not there) and get the coach to initial or sign by that week that you completed. You all have been put into two groups. For Fun. Winners get a cool T-Shirt and Bragging rights! So work hard, motivate each other and GET THOSE POINTS!!!

 

Every Day I’m Brusslin

Jen S, Annette, Cory, Holly, Justin, Jen R, Gary, and Tom

 

Lettuce Turn Up the BEET

Nikki, Kelly, Rhona, Taryn, Melanie, Chuck, Mikaela, and Sebastian

One last thing…..

Setting Your Nutrition Goal

 

A few of you had the question of where to put your Macro numbers now that you have them! If you haven’t figured it out already….Here is how..

Open the My Macros+ App

Tap the three dots in the upper right corner

Select App Settings

Click on Set Nutritional Goal

Click on Add New Macro Goal

Give your Goal a name and enter your numbers provided!

 

Its that simple! The App will then keep those numbers in your main screen and as you add your food in, you will see your numbers decrease. So we want to see you within +/-5. So if 135 is your Protein goal then getting to 130 would be sufficient!

Happy Counting!

THIS IS THE WEEK….ARE YOU IN??

COST: $55

START DATE: 9/17

DURATION: 6 WEEKS

 

Take a chance on YOU with our Nutrition Challenge…. this is what you need to have to me by 9/15.

  1. Before Photo. Ladies please be in a sports bra and shorts. Take a photo straight on, and a side photo. Men, please wear shorts and no shirts, straight on and sideways.
  2. What is your goal? Weight Loss? Maintain? (Maintaining is you are happy with your current weight, but need to clean up your diet)
  3. I need your phone number for the GroupMe app we will be using, if I do not have it already.
  4. Payment. 

You have a week to think about it. ANY questions….just ask! Nothing is silly and I am here to help! I can not wait to see your results! We have had some AMAZING results with past Challenges! Lets see yours!

Not Sure What This Macro Thing Is? What You Need To Know About The Upcoming Challenge!

The purpose of Macro counting is to give you a “way” to eat on a daily basis that will transfer over into your everyday life, activities, and energy levels. With this methodology you can maintain current weight, loose, or gain muscle. Depending on your goal, it can be done!

  • You will need to download either My Fitness Pal(free) or My Macros+ (2.99) to track your macros daily.
  • You will need a food scale (any will work don’t go spend a million dollars on one)
  • Accountability, this is KEY! You need to track every single thing you eat. Even that one bite of ____ that you might have.
  • Check in with Coach Jenn every Friday for your weigh in! Just send me a text with your weight (Weigh yourself first thing in the morning)
  • Most importantly HAVE FUN!!! 

Other Important Info:

Here is what you need to do!

  • Once in My Macros (Assuming you use this option) you will need to create a sign on etc with your info, it makes you do it..
  • Once your done with that go to settings (Red box , upper right corner)
  • Select “Set Nutritional Goals”
  • Select “Add New Goal”
  • Enter a name for it, maybe include the date as your numbers may adjust as we go… Then input the above macros for your Protein, Carb and Fat intake.

****I also suggest that you create a second goal for your rest days. You will want to consume 20% less of your Carbs on those days…

For those of you that will use My Fitness Pal, the free version will not allow you to fully adjust your macros within the app. There is a way of working around this. Please let me know if this is the route you choose..

Every Friday weigh yourself, immediately after wake up and using the restroom. You can input the weigh under the Body Weight tab in you’re my Macros+ app! This way you have a record and wont forget!

Once you get through your first week, Friday-Friday you will weigh in as mentioned above. Text me at 619-743-3937, email me chippywife20@yahoo.com, your progress and I will adjust your numbers for the next week if we see fit. So Friday’s will be our check in days. You contact me with your progress and I will tell you your numbers for the following week. Be patient, sometimes we need to wait a week or two before changing things. If you hit your numbers every day and stay on track, it will work. Your body doesn’t lie.

Have fun! Text me or Email me your questions! Make sure you mention who you are as I do not have all of your phone numbers! I suggest taking a before photo (Full front, sports bra and shorts (ladies) or no shirt and shorts for the guys). I will encourage you to re-take these photos again at the end of the month or longer depending on how things are going. Also the Nutrition Tab on the website for Crossfit Pride will have recipes and articles and just some basic fun stuff along the way, make sure you check it out! You can look back at all out old posts. If you go to members, then nutrition you will find the food blog. Happy Reading

One final addition this time around. You will receive a GroupMe app request once we get everyone in for the challenge. I will be using this to contact you all, send you reminders, challenges for the day and you all will have an avenue to talk to each other as well! So I am excited to add this piece to the challenge.

Macro Counting Basics:

  • Flex dieting is scientifically based and has been proven to help athletes reach goals from weight loss or weight gain to performance improvements.
  • Tracking your daily macros will improve athleticism, improve body composition, build body awareness, and educate you as an athlete on multiple levels of nutrition.
  • What is a Macro? A Macro is Protein, Carbohydrates, and Fat. These are what you are most concerned about with this challenge.
  • There is no one size fits all macro number. Each person has their own set of macros to reach based upon themselves; which can be customizable along your journey depending on your overall goal!
  • At first weighing and tracking everything will feel overwhelming and a bit much, but I promise you, get through your first two weeks and it will be MUCH easier! Just STICK WITH IT. Or Text Coach Jenn, that’s what I’m here for!
  • Nothing is off limits. Yes, you read that right, but with that being said, remember you are eating as an athlete and have your daily numbers to reach.
  • Your daily goal is to get your macros within +/-5. You do not need to be perfect, just flexible. Give yourself some freedom to try and eat out here and there. We want to allow you to have a better relationship with food!
  • Spread your protein evenly throughout your day, trying to get it in last minute will only make your stomach hurt!
  • Before and 2-3hours after you workout it is ideal to have low fat meals with similar carb and protein in them. This is not a rule, but can help your performance.
  • Everyone will encounter an obstacle or have a bad tracking day. It happens, your human, its ok. Don’t beat yourself up over it, get back on track and remember it’s a challenge for a better you!

 

Shopping Guide Options:

PROTEIN

Chicken breast

Chicken Thighs

Ground Turkey

Ground Beef

Pork Chops/Pork

Lamb

Bison

Steak

Salmon

Tuna

Seafood

Greek Yogurt

Eggs/Whites

Deli Meats

Protein Powder

Protein Bars

 

FAT

Coconut Oil

Olive Oil

Other oils

Advocado

Butter

Bacon

Nuts

Nut Butters

 

CARBS

All Fruit

All Veggies

Brown or White Rice

Oats

Potatoes

Quinoa

Couscous

Beans, lentils, legumes

Popcorn

Pasta

Bread

Tortillas

Cereal

Condiments

Most Drinks

Processed Carbs (boxed, crackers, chips etc)

 

Fill up your cart with items from above and allow yourself a few fun items for moderation. Most fun items as carbs and fat and can be used as filler to meet your macro numbers, assuming you have some to spare.

If you love donuts, ice cream, whatever that one thing is you love, get it. You can make it work in your daily macros by planning that ahead of time, or using it to fulfill your numbers for the day if you have room left. Now, if you have a history of binging this may not be the best idea so you may want to keep these items out of reach for a bit. It is always best to introduce these items one at a time and slowly so that your relationship remains healthy with food. With that said the idea is to not fully eliminate any fun items, this is not to be a ridged diet and if you take those things completely away its likely setting you up to fail.

If you wanna choose your fun items by eating out, keep in mind you are still tracking when you are out. Many times it pays to plan these ahead of time. Most places may have a nutrition guide somewhere online. If you do not have a large weight loss goal, eating out will be fine if you exercise smart choices and portion control! Do your best!

 

EXTRA INFO:

Along the way if you have any questions, problems, need to vent, not sure what to do, just text or email Coach Jenn and we will figure it out! Chippywife20@yahoo.com 619-743-3937

EXAMPLE BREAKDOWN FOR MACROS BY MEAL#:

  • John is new to Macro Tracking
  • He likes to eat breakfast, lunch, before his workout and at dinner (4 meals)
  • His Macros are 187.5g Protein/250Carbs/72.8gFat
  • John takes his Protein 187.5 and divides that by 4 meals= 46.9g per meal.
  • He then takes his 250g Carbs and divides that by 4 meals=62.5g per meal
  • And lastly his Fat at 72.8g divided by 4 meals =18.2g per meal

I know I posted the Before and After’s on Instagram, BUT they were so amazing I had to share again!! Congrats Cory!

 

What do you do now??

There are options moving forward! Many of you have stated that this way of eating will continue for you and I could not be happier to hear that! With your last check in numbers, most of you will be okay on those for a couple of weeks. You may have done some research and are looking to try adjusting and such on your own.  If you are still wanting some help, I do offer help. Meaning, check in’s weekly and adjustments. That in itself is $60 a month (Individual) $80 (Couple). I will be able to assist you to  move forward, depending on your goals etc. So it is just like the challenge, where you can contact me as you need and we do our weekly check-ins. In some cases we do measuring and possible WOD’s to track your progress in the gym.

Another option for you is just obtaining numbers. Say you want to bulk for instance, you do not want to check in weekly as you feel pretty good about counting and your accountability. For this, I offer a one time “get your numbers” option at $25 (individual) $40 (Couple). Many of you have asked about adjustments and how to know when you need to do these things and that is what the coaching is for. Adjustments vary from person to person and over the years I have found that it is somewhat of an art. There really isn’t one good answer when it comes to that, as it is truly based on each person. Over the years I have taken some classes and tried several different concepts with Macro counting and have blended them all to what has worked. So in short, it isn’t cut and dry. If that makes sense. At some point your body will also find a weight that it is most happiest with, Macro counting will not always be a constant adjustment. There are several phases we take into account. We can Mass, Cut, and Maintain. So numbers vary depending on your goals. For example, currently my body is most happy between 138-141. I have sat here for the last year or so and found that lighter, I am not as strong and the energy isn’t the same, and heavier I am slower and sluggish. So you have some thinking to do as to what comes next.

There will be more challenges in the future and you are all always welcome to rejoin as well! I have had several members do several challenges. So you are always welcome! You guys seriously did such a great job. It was so fun seeing you change and hit all those PR’s in the gym. Hearing how excited you are about how you feel, how a WOD was, or even you noticing muscle tone has been really awesome! You all have worked so hard, I hope you continue down this road! For now, High Five Cory and each other and a job well done! I couldn’t be more proud!

TODAY IS THE DAY

ALL REPEAT CHALLENGE WOD SCORES, AFTER PHOTOS, AND WEIGHTS ARE DUE TODAY BY MIDNIGHT IN ORDER TO BE CONSIDERED TO WIN.

TEXT OR EMAIL COACH JENN WITH YOUR ITEMS!

WINNER ANNOUNCED ON MONDAY MARCH 26TH

 

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