5 THINGS YOU NEED TO START DOING-TODAY

5 Things You Need To Start Doing—Today

• Consume complex carbohydrates throughout the day. Our bodies are extremely efficient at metabolizing carbohydrates for energy. Thus, it makes sense to consume complex carbohydrates (fiber and starches) throughout the day so that we have the energy we need to perform optimally as opposed to at night when we are most sedentary.

• Plan, plan, plan. Whether it’s planning and preparing meals ahead of time or planning workouts, planning is KEY to achieving our health goals. When we don’t plan, we set ourselves up to fail. Heidi Grant Halvorson, Ph.D. associate director for the Motivation Science Center at the Columbia University Business School and author of Nine Things Successful People Do Differently emphasizes focusing on what you will do rather than what you will not. Rather than focusing on what behavior needs to change, create a plan to replace that behavior.

• Choose whole foods. Avoid consuming processed foods whenever possible. Processed foods are packed with manmade chemicals and preservatives that are not natural to our body’s digestive and metabolic systems. Many digestive disorders, such as Irritable Bowl Syndromes, can be treated simply by consuming a whole foods diet.

• Avoid labeling foods as good or bad. Are you really going to never eat a slice of pizza again or be the person who refuses to eat their own birthday cake? Rather than putting foods off limit, consider what they do for your body. If they don’t do much aside from pleasuring the taste buds, limit them. Moderation is key. In fact, restrictive dieters are more at risk to develop binging habits.

• Reward yourself (but not with food, you aren’t a dog). Rewarding yourself for your accomplishments, big or small, helps to reinforce positive behavior. However, those rewards should not involve food which can counteract hard work. Treat yourself to a new workout shirt, a pair of dope kicks, a magazine subscription, etc. 

 

THE SKINNY ON SUSHI

Decided to broaden my sushi horizons and I am absolutely obsessed. 

 Post 3 Eel and Avocado Rolls (aka 1,000 calories, 50g Fat, 60g Protein, & 93g of Carbs) Luckily I am an athlete! 
Here is the skinny:

Sushi can be a very healthy balanced meal rich in omega-3 fatty acids and protein . However, what you order and how much determine whether you consume a 300 calorie or 1000 calorie meal. Three rules: 1. Use sauces sparingly. They pack on extra calories, sodium, and fat. 2. The words spicy, crispy, and tempura are not a friend to your waistline. Spicy usually means chili sauce and mayo, crispy and tempura indicate frying in fattening oils.  3. Limit yourself to 2-4 rolls.

1. Cucumber Roll: 135 calories F0 P6 C30

2. California Roll: 225 calories F7 P9 C38  (ehhhhh)

3. Avocado Roll: 140 calories F8 P2 C28 (low calorie/healthy fat)

4. Eel and Avocado Roll: 372 calories F17 P C31 P20 (Of course this is my favorite roll! Trim the fat and up the nutrients by opting for brown rice and no sugary sauce)

5. Spicy Tuna Roll: 290 calories F11 P24 C27 (again ask for no sauce)

6. Shrimp Tempura Roll : 508 calories F21 P20 C64 (Tempura= deep fried)

7. Sashimi Roll: 35 calories F1.5 P6 C0

Life is short. If you love the Shrimp Tempura Roll, order 1 and then pick 2-3 healthier options. OR order 2 and work them off. Practice balance every single day!

BUNLESS BEEF SLIDERS

Ingredients:
• 1lb 92% Lean Organic Beef
• 1/2 Bell Pepper
• 1/2 Zucchini
• 1/2 cup Cherry Tomato
• EVOO
• Pampered Chef Crushed Peppercorn and Garlic Rub
• Low Sodium Cheese (I did American because well, it fit my macros!)

Directions:
1. Finely chop veggies and sauté with 1 tsp EVOO until brown.
2. In a bowl, combine beef and seasoning.
3. Fold cooked veggies into meat and form in to mini paddies.
4. Sauté, grill, or bake burgers.
5. Once almost cooked add your chose of low sodium cheese.

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ZUCCHINI CHIP NACHOS

Ingredients:

  • 3 Zucchinis
  • Reduced Fat Shredded Cheddar Cheese
  • 8 ounces Ground Chicken or Turkey Breast
  • Light Sour Cream
  • Hot Sauce
  • Shredded Lettuce
  • Fresh Salsa/Guacamole (optional additions)
  • Baking Sheet(s)
  • Olive Oil Cooking Spray
  • Frying Pan

Directions:

  1. Preheat oven to 425.
  2. Slice zucchini into thin chips.
  3. Line baking sheets with aluminum foil and spray with Olive Oil.
  4. Cover trays with zucchini chips. Do not overlap zucchini.
  5. Bake until fully cooked, then flip and broil until crispy!!!* Cooking times vary depending on chip slice width and ovens. Unfortunately you will have to watch them ;).
  6. Spray frying pan with olive oil and brown meat on medium high. Finely chop and add hot sauce (optional).
  7. Combine chips on one baking and sheet layer with cheese and meat.
  8. Turn off oven and let sit until cheese melted. Oven will already be hot!
  9. Top with lettuce, salsa, guacamole, and sour cream.

Serving 2-3

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CHICKEN SAUSAGE VEGGIE “SPAGHETTI”

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Ingredients:

  • 1 large Spaghetti Squash
  • EVOO
  • 1 medium Zucchini
  • 1-2 cups Cherry Tomatoes
  • 1/4 Red Onion
  • Sea Salt and Pepper
  • 3 Applegate Organic Chicken Sausage Links
  • Organic Garlic cloves
  • Olive Oil Spray
  • Baking Dish
  • Frying Pan
  • Large Bowl

Directions:

  1. Rinse spaghetti squash and carefully stab with a knife to allow heat to escape.
  2. Cook spaghetti squash in the microwave (cuts cooking time in 1/2). Approximately 6 minutes on each side. The squash will be soft when cooked.
  3. Once squash is done, carefully remove from microwave, cut in half, and let cool (15-20minutes). Squash will be extremely hot. I would recommend using oven mitts.
  4. Preheat oven to 375 degrees.
  5. Heat a teaspoon of EVOO and garlic, add chicken sausage, and cook until brown.
  6. Rinse zucchini and tomatoes. Slice Zucchini (1/2 inch thick) and cut tomatoes into halves. Finely slice onion. Roast in baking dish with 1 tbs of EVOO for 20 minutes.
  7. Scoop seeds from spaghetti squash and fork into large bowl.
  8. Once veggies are done add to spaghetti squash with 1tbs of EVOO and sea salt & pepper to taste. Toss dish.
  9. Slice chicken sausage and add to dish.
  10. Enjoy!

2-3 servings

ALMOND CRUSTED CHICKEN

Ingredients:

  • Organic Chicken Tenders
  • Olive Oil Spray
  • Non-fat Greek Yogurt
  • Sliced Almonds Garlic
  • Sea salt and Pepper
  • Baking Sheet

Directions:

  1. Preheat oven to 350 degrees.
  2. Spray baking sheet with Olive Oil spray.
  3. Spoon greek yogurt into a medium sized bowl. Add salt and pepper to taste.
  4. On a clean flat surface (I like to use a cutting board) evenly spread sliced almonds.
  5. Dip chicken into greek yogurt and roll in almonds.
  6. Place onto baking sheet.
  7. Bake for approximately 25 minutes.

2 servings

 

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PROTEIN PUMPKIN PANCAKES

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Ingredients:

  • 4 Egg Whites
  • 1Egg
  • ½ Banana
  • ¼ cup Steal Cut Oats
  • 1 tbs Almond Butter or Peanut Butter (optional)
  • ½ tsp Pumpkin Pie Spice
  • ¼ cup Organic Pumpkin Puree
  • 1 lg Frying Pan
  • Pure Maple Syrup
  • Olive Oil Spray

Directions:

  1. Grind oats in a mini food processor or blender.
  2. Add banana, eggs, spices, peanut butter, and pumpkin. Blend until consistency.
  3. Spray pan with olive oil.
  4. Turn stovetop to medium high and wait for pain to heat. Once hot, carefully pour small amounts of batter to make mini pancakes (the larger they are, the harder they are to flip).
  5. Once the pancakes start to bubble. Flip them. Approximately a minute on each side.
  6. Make sure to spray pan in-between so that they do not stick.
  7. Serve with pure maple syrup.

Servings vary.